5 x 1 tempaus pysäytyksellä polven yläpuolella

Työntö 6 x 2+2

Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
@ workout pace
250m Row
200m Run
500m BikeErg
200m Run
250m Row

10 x every 45 sec.

-odd 45 sec. 1 x snatch 70 %
-even 45 sec. 3/4/5 knees to chest

leppee

3 rounds
20 holow rocks
20 swings(russian) 1,5pood 1pod
20 burpes

EMOM 24 (8r)
1 min. F.Squat 90kg 1x3
2 min. BodyBlaster 20kg 1x6
3 min. Deficit Ring RoW (box) 1x9

5 rounds for time of:

15 Deadlift 100/60kg
20 BoxJumps 71/61cm
25 Pullups

Morning: 45 min
A. 30 min of: 1.5 min walking, 1 min running
123/146

Afternoon: 110 min
1.Jacked gymnastics
A. 3 rounds:
- 12 scap push-ups
- 12 scap pull-ups
2 rounds:
- 80% ring support hold
- 15 ring rows

B. Bar Muscle-up Skill Work
Kip Swings + Bottom 1/2 Straight Leg TTB + 3/4 Straight Leg TTB + Full Straight Leg TTB (B x (3+3+3+3), rest as needed)

C. Bar Muscle-up Technique A1
Complete (reps changed)
- 2 x 1 jump to arch
- 2 x 1 high pull
- 5 x 1 hips to bar
- 11 x 1 bar muscle-ups

2.Skill: HSW practice for 15 min

3.ATP workout

Squat snatch 5x2
Hang power snatch 4x3
Front squat 5x3