• 4 Round of:
Parallettes L-Sit @ max hold
Strict Ring Dips 15/10 reps

• 60 Min of:
Run
400 m @ 60% MHR
200 m @ 80% MHR
400 m @ 70% MHR
200 m @ 90% MHR

In teams of 2 for 40 minutes:

6 000 m bike

then 10 rounds at consistent pace
10 KB deadlifts (32/24 kg)
20 Sit ups
40 Double Unders

Share the work. One works, one rests.

Eilinen/Lepo

• 5-5-5 of:
BB Front Squat
5RM
90% 5RM 5-5 reps

Strict ring muscle-up prep – 2 to 3 rounds

3Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
5 Back support slide throughs
3 Box Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)

A
5' DU PVC+MOBILITY
A. Warm Up
50 Empty Bar Thrusters
30 Lateral Bar Burpees

B. FORZA
Bench Press
TROVARE 1RM

B1. FORZA
S.Press
4×8

C. FOR TIME
AMRAP 1'
Max Rep Power Snatch @60%
Rest 3'
AMRAP 90"
Max Rep Power Snatch @70%
Rest 3'
AMRAP 2'
Max Rep Power Snatch @80%

D. For Time
25 OH Squat (50/25KG)
Row 500m
Rest 2'
Row 500m
20 OH Squats 60/30KG
Rest 2'
15 OH Squats 65/35KG
Row 500m
Rest 2'
Row 500m
10 OH Squats 70/40KG
E Optional Accessories

3x 1' HS HOLD

L-SIT
4×30"

Barbell Hip Thrusts
5×20
E2
4 km ROW

For time:
Buy in 1000/900m row
50 pistols alt.
35 HSPU
20 TTB
Cash out 500/450m row

a) max set of bar muscle ur or ring muscle up
b) 10 min emom, every 2 min 50 % of max

A: Hang power snatch+ Double hang squat snatch
B: Power clean+ hang squat clean+ push jerk modarete weight
C: Squat clean+ triple front squat @75% of squat clean