AM: 50 min
2 min run/1 min walk
HR 132/155
7.65 km

PM: 130 min
Warm up for 15 min
- 30 BFLY

1.HSW
- 8 m.

2.Ring MU practice
- Skill drills
- MU 13 x 1
- MU + HTR 5 x 1+1
- Total of 18 MU

3.Ring muscle up accessory - not done

4.Squat clean
Build to technical 3 for the day

5.Accessory - not done
A. 3 sets:
10 Ring face pulls
10 Bird dogs

A: Drop snatch + 2x snatch balance up to heavy
B: Power clean + front squat + squat clean
C: Split Jerk from front squat up to heavy

3 Rounds
8/10 cal bike or row
10 forward lunges (5 per side)
10 lateral lunges
0:15 Sampson strength each side

Strength
E2MOM x 6
Back rack lunges
10 reps (5 per leg)

3 Rounds
6x 5min (30 min)
A)

Row 50/40cal

Me Up down box step up

B)

40m+40m Single arm farmers walk
10 Swing @ light

10 lunge
80m Sled (light)

Rpe 3-4

3 - 4 sets:

a) Ring Plank 60-90 sec.
b) 8 - 12 High Lateral Box Step Down ( Each Leg )
c ) 8 - 12 Seated Dumbbell Reverse Fly

Alkulämmittely ja mobility

Voimistelua

Otm 12
30s käsilläseisonta
30s leuka
20-30s kaaripito

Loppuvenyttelyt

10 rounds:
2min ON, 1min off
~3-7cal less than max effort

Score: total cals

Lämmittely ja mobility

Tempaus , riipusta raakana

7min amrap, parin kanssa
8 gtoh
12 askelkyyky

Loppuvenyttelyt

3 rounds:
15-20 GHD sit Ups
15-20 Bicep curls w/ barbell
15-20 Tricep Pull down extension w/ brand
Rest as neesed...

Bench press 5-5-5-5-5
Aim for 5 heavy sets. Somewhere around 80% of your 1rm if you have one.
Rest 2-3min between each working set.
Ok to test your strength and go to failure on the last set.

Warmup:

Bench technique: