8min EMOM

4-8 LOW Ring Muscle ups

-use bands

1a) Deadlift 10x3x85% + 2,5kg
2a) tiuka leuanveto vastaotteella 3x8
2b) manne mave 3x6x50%
2c) yhden jalan mave kuulilla 3x(10+10)

EMOM 40 min
1. Laite 150 m
2. T2b/jalkojen nosto 10
3. Thruster 5
4. Leuka 3 + dippi 5
5. Kp tempaus 5 + 5

10-15 minutes for barbell warm up + mobility
- 10 minutes for high pulls and high catches 2+1
- 15 minutes for power clean doubles. Go ad heavy as 70-80%
- 15 minutes for power clean singles. Max 60% of 1rm

A: Snatch dedlift+ halt power snatch+ halt squat snatch (hold 3”) 3x1-1-1
B: Hang Power clean+ Thruster+ Push jerk 3x1-1-1
C: Rack hold 5x10 mp @with heavy weight

Ja syklin kolmas viikko ennen kevennys viikkoa.

STR: @70-80% effort
(rahulikult 6 minutit, ei ole AMRAP)

Back and Shoulders
6 min for Quality:
2-4-6-8-10-... Bent Over Row @light
10 DB Lateral Raises @light

rest 4 mins

Legs and Chest:
6 min for Quality:
2-4-6-8-10-...
Bulgarian Split Squats (Right)
Bulgarian Split Squats (Left)
10 DB Bench Press @moderate

rest 4 mins

Arms and Core:
6 min for Quality:
10 Alternating DB Bicep Curls
10-15 Hollow Body Crush Grip DB Floor Press

rest 4 mins

Calves and Triceps:
6 min for Quality:
15 Plate Calf Raises
15 Band Tricep Push Downs

4 rounds for max reps of:
10 Seated DB Strict Presses, pick load
10 Feet Elevated Ring Push-ups
max reps Strict HSPU + 2-3 Kipping HSPU

6 Sets x Every 4:00

14 Bicep Curls, alternating
10 Banded Triceps Press
20 Tuck-Ups

For Time:
36/24 Calorie Bike Erg
18 Ring Muscle-ups
30/20 Calorie Bike Erg
15 Ring Muscle-ups
24/16 Calorie Bike Erg
12 Ring Muscle-ups

[Every Break On Ring Muscle-Ups]:
10/7 Calorie Bike Erg