Muscle up progressions

Tai 3 x1,2,3, tai 2 x 4-5 muscle ups

YGIG
5 rounds
10m 1DB OH walking lunge (15/22,5kg)
Tc: 10min

YGIG
5 rounds
20x Push press (25/40kg)
Tc: 10min

5 Rounds for time:
25x KB Swing (20/28kg)
25x Tuck jump
Tc: 10min

Muscle
3 x 3
2 x 9
1 x 15
Front Squat
Push Press

Metcon
21-15-9
Wall Ball & T2B
3 x 200 M Run

For quality
3 - 4 rounds
A. Pull up holds 3 - 5 sec x 3
B. Ring push up x 6
C. Bicep curl + shoulder press x 9
D. One hand hanging max hanging

5 x

10 sek hollowpito + 10 hollowkeinunta + 10 linkkari + 10 + 10 vinolinkkari

Front squat 1-1-1-1-1-1-1-1-1-1 reps

Snatch Balance 5x3
Power Snatch+Squat Snatch 5sets
Back squat 5x3

Eilinen harjoitus

Joka alkava 2 min x 7 (14 min)

6 sumo deadlift high pull (15kg)
6 boxin ylitystä hypyllä

Lämmittely ja mobility

×mave

8min amrap:
Tiimissä vuorotellen
6x kk mave
10x burpee

Loppuvenyttelyt