WOD
5-10-15-20-25-10-5
bench dip
mountain climber/russian twist
jumping jack

3 Rounds:
25% of Max Unbroken Muscle-ups
35% of Max Unbroken Muscle-ups
45% of Max Unbroken Muscle-ups

Rest as little as needed between unbroken sets and rest 2:00 between rounds.

15'
Review hip hinge and bracing sequence.
Basic top down deadlift progression .

DEADLIFT
5-5-5-3-3-2-2-1 reps

Alkulämmittely ja mobility

Harjoitellaan naruhyppyä/tuplia

12min AMRAP
6 boxihyppyä
4 leukaa tai rengassoutua
6 punnerrusta
7.5m askelkyykkykävely

Loppuvenyttelyt

3-5 kierrosta (riippuu paljonko on aikaa)

6 istuen pystypunnerrus
6 käsipainojen yli burpee (käsipainot vierekkäin lattialla)
3 peppu edellä puuhun (jalat edellä seinälle käsilläseisontaan

1. Warm Up: 7 Smooth rounds of Cindy (5 Pull up, 10 Push up, 15 Squat)
2. OLY: Push Jerk 3 x 3 (1 moderate, 1 heavy, last in between)
3. Met-Con: AMRAP 7 min: 80 DU, 40 Goblet squats, 20 push jerk
4. Interval: 3 Rounds of 750 m row, assault bike 1 mile, rest 3 minutes

EC: 20 alt DB snatch, 40 GHD, 15 alt DB snatch, 30 GHD, 10 alt DB snatch, 20 GHD

Partner WOD
For time
100 KB swings 24/16kg
100 Med ball partner situps
100 Push Ups
100 KB Goblet squats 24/16kg

For Time:
Pull Ups 21 reps
BB Overhead Squats (40/30Kg) 21 reps
Ring Dips 21 reps
Pull Ups 18 reps
BB Overhead Squats 18 reps
Ring Dips 18 reps
Pull Ups 15 reps
BB Overhead Squats 15 reps
Ring Dips 15 reps
Pull Ups 12 reps
BB Overhead Squats 12 reps
Ring Dips 12 reps
Pull Ups 9 reps
BB Overhead Squats 9 reps
Ring Dips 9 reps
Pull Ups 6 reps
BB Overhead Squats 6 reps
Ring Dips 6 reps
Pull Ups 3 reps
BB Overhead Squats 3 reps
Ring Dips 3 reps
13 Min Timecap

4RFQ
Minute 0-2
3 Turkish Get Ups (ea)
Minute 2-4
20m Bear Crawl Forward
20m Bear Crawl Reverse
20sec Static Bear Hold
Minute 4-6
40m SA Farmers Carry (ea)

Veto 5cm KOROKKEILTA (esim 25kg bumber-kiekot levyjen alla) max1
Etukyykky 5x5
Suorinjaloin maastaveto 4x12
Vatsat 100 toistoa