5 rounds for quality of:
1 Seated Legless Rope Climb 4m
10 DB Bench Presses 25/17,7kg
15 Abmat Butterfly Sit-ups

A,
Pressing Snatch Balance + Snatch Balance
(5-6 sets 2+2)

B,
Halting Snatch Deadlift + Hang Snatch Pull + Low Hang Snatch Pull + Snatch
(5-6 sets 2+1+1+1 / 0:03 pause in S.DL)

4 Rounds For time:

100m Kettlebell Front Rack Carry
100m Run ( 250m Bike )
100m Sled Push
100m Run ( 250m Bike )

Empty Sled
Kettlebells 32/24kg

On The 3:00 x 3 Sets:

1 Rep @ 93%

OPTIONAL COOL DOWN
FOR RECOVERY
1:00/1:00 Banded Hamstring Stretch
1:00 Saddle Pose
1:00 Child's Pose
2:00 Cobra Stretch

OPTIONAL COOL DOWN
2 SETS FOR RECOVERY*
1:00/1:00 Lat Foam Roll
:30/:30 Pec Stretch w/Head Turn
1:00 Bench Thoracic Stretch

• See last minute of the daily video for demos: https://vimeo.com/794420337

1: 12/10cal Ski
2: 3/3 Single DB Devils Presses 20/15kg
3: 12/10cal AB
4: 12 Dips
5: Rest

For time :

10-9-8-7-6-5-4-3-2-1

Ring Muscle Ups
Clean & Jerks @ BW

TC 20

• The most common strategy we´ll see on the barbell is singles. This keeps the heart rate down and allows athletes to try to go for bigger sets on the muscle-ups.

• Let's see if we can push ourselves a bit on the rings. We want to keep our breaks short so when choosing how to break up your reps, keep this in mind.

• This workout is a grind so so juts find a steady pace you can stay moving at.

Track Session (Jos 400m rata saatavilla)

WU:

• 1.6km Easy-Moderate run (4 Kierrosta, nosta vauhtia joka kiekalla vähän)

-10min Active stretch + coordination
Into,

10 Rounds:
E3MOM:

-400m Run (VK+)

Into,
Easy 5min Z2

5 SETS
1 Snatch Pull + 1 Snatch High Pull + 1 Muscle Snatch

Start Light and build to Moderate.
RPE 5
Rest As Needed b/t Sets