3 Rounds for time

Bike 1000m
15 – 12 – 9 Bar muscle-ups ( Use Band If needed )
15 – 12 – 9 Shoulder to overheads @ 85/60kg

Target <16min

1) Keep your pace on the Bike, 2) Be confident in the transitions, take a few extra breaths as needed to go for bigger sets on the bar muscle-ups and shoulder to overhead, but break before going to failure.

Have a plan for how you intend to break up the bar muscle-ups and shoulder to overheads. Aim to keep these to big sets, even unbroken if you can, but plan to split the sets before you’re forced to in order to sustain your pace.
For the muscle-ups, keep your transitions to these quick and start the first set right away, then rest between the sets. For the barbell, you might need to take a few extra breaths before picking the bar up to be able to go for a big set.

10 min emom: 5 - 10 hspu (quality work)

Warm up, 2 rds:
2:00 row
10 alt.spider stretch
4 push up to down dog
5 easy ring row
10 alt.forvard lunge step (tee nämä paikallaan)

Every 5:00 x5:

2 rounds for:
10 d-db strict press
14 d-db walking lunge (käppäile 7m+7m)
5 ring row
kun 2 kierrosta tehty,polje heti perään 450m bike erg/200m soutu
**loppuaika laitteen jälkeen lepoa siihen asti, kunnes 5:00 täynnä ja lähtee uusi kierros.

LÄMMITTELY
2 kierrosta, 60s./liike
- Pikkukarhu + ristikkäisten raajojen ojennus ja kierto
- Pikkukarhu - rapu + rapunosto
- AKK kosketus ristikkäiseen jalkaan - lankku ja käden kurotus eteen
- 90/90 jalan nosto takaa eteen suoraksi - nousu toispolviseisontaan
- Yhden jalan lantionnosto + suoran jalan kierrot sivulta sivulle

VOIMA
3 x 6/jalka bulgarialainen askelkyykky

METCON
EMOM 15min
15 etuheilautus
30s. soutu/hiihto
15 wall ball
20 vuorikiipeilijä
lepo

4-6sets:

3 push press + 3 jerk

E75s / OR E90S

Jerk

𝐚. 𝐓𝐄𝐒𝐓:
- Build to a days max in Split Jerk (15-20min)

𝐛. Every 90 sec x 3 sets 1 Split Jerk @90% of days 1RM

𝐜. Every 90 sec x 3 sets 2 Split jerks @80% of

𝐝. Every 90 sec x 3 sets 3 Split jerks @70%

Push & Pull

4 Sets Of:

• 8-12 Horizontal Ring Row -Rest 90 sec-
• 8-12 Strict/Kipping Ring Dip (alota strict ja siirry kippiin ku tarvis) -Rest 90 sec-

Metcon

For time:

• 80-60-40-20 DU
• 40-30-20-10 GHD
• 4-3-2-1 Power cleans (75% of 1RM Power clean)

Accessories
(Optional)

A) 3-4x For Quality:

• 10-15 DB Bench Press
• 1 Set Of Banded Pull Up

*Rest 90s between movements and 2-3min between rds.

B) 3-4x For Quality:

• 10-12 Ring Face Pull
• 10 KB Straddle Press

Hero workout of your choice.

• Choose a Hero workout that suits your fitness level and goals.

ENGINE

40min (45s on/15s off) EMOM

1: Row (VK)
2: 10 OHS + Amrap: BFB
3: 10-15 Kipping Pull Up
4: Rest

5: Ski (VK)
6: Amrap: Power Snatch
7: 10-15 T2B
8: Rest

Barbell @40kg

Wu: Easy swim for 200m
A: Swim 9 x 150 m. Rest 1 min between sets. Start easy and increase speed if feeling good. Goal is not to go too fast but to maintain relaxed feeling through the whole exercise.
Cool-down: Easy swim for 200m

For time

• 50 double-unders
• 40 wall-ball shots
• 30 box jump-overs
• 20 ground-to-overheads
• 10 burpee pull-ups
• 20 ground-to-overheads
• 30 box jump-overs
• 40 wall-ball shots
• 50 double-unders

♀ 14-lb medicine ball to a 9-foot target, 20-inch box, and 95-lb barbell
♂ 20-lb medicine ball to a 10-foot target, 24-inch box, and 135-lb barbell