1x
3min AMRAP (1min Pull Ups/ 1min HSPU/1min Wall Ball)
3min rest
2x
2min AMRAP (40s Pull Ups/ 40s HSPU/ 40s Wall Ball)
2min rest
3x
1min AMRAP (20s Pull Ups/ 20s HSPU/ 20s Wall Ball
1min rest

1-2x1x[5+2]@barbell, 3x1x[5+2]@70%, ohs-%, rest btw sets 2min *up to example 55-60-65%

Rmu
Warm up Classic gym
2x10 pull up 2x10 push up to ring
Ring Core
Ring hold 30 "
Ring arch/Hollow, 30"

Ring muscle up with bend
Ring muscle up to knee
RMU with help

Workout: 10 '
Ring deep 3,5
Has hinta 3,5,
Ring evezés, 3,5

Dumbbell bench press & One arm ring row.

12-15 Db Bench Press
10+10 One arm

Use 20 minutes. Rest btw. rounds as needed.

Alkulämmittely leikkiä ja mobility

Kuperkeikkaa ja renkaissa roikkumista

5 kierrosta 20s/ 10s
Rengassoutu
Lankku
Askelkyykky
Kaaripito
Patsas

Loppuvenyttelyt

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Ring Pull Ups 5 reps
Standard Push Ups 7 reps
Pistol Squats 10 reps
Strict Toe to Bar 7 reps

AMRRAP 20

5 Strict Pull Ups
10 Hand Release Push Ups
15 Squat Jumps

For quality, but minimal rest
60 Bench Press 100/60kg
60 Strict Pull Up
split as you want

3 rounds
10 cal bike or row
0:30 plank
10 good mornings

Strength
Deadlifts
E2MOM x 6
6@ 50%
6@ 50%
5@ 60%
5 @ 60%
3 @ 70 %
3 @ 70%

WOD
E2MOM x 4
3 deadlifts @ 70%
6 cal bike
9 Wallballs

Rest 3:00

E2MOM x4
3 deadlifts @ 70%
6 cal row
9 ball slams

Ai, että kylläpä helpottui kyykkääminen! Hyvää teki ja jumitukset helppas :D