Light Cardio with Ergos 90 minutes

RestDay!

Power Clean + Split Jerk

7 x ( 3 + 1 ) 7 Sets, climb in 85% OF C&J

Push Press

3 x 3 @ Heavy Sets

Front Squat

3 x 4 @ 90%

Skills
3 rounds
30/30 sec Arm Bar
5-5 Single Arm Cossack Thruster

Core
3 rounds
20-20 sec 3 point Plank
20 Bent Hollow Flutter Kicks
20 Prone Swimmers
10-10 Single Leg Pike Leg Lift

Wod @32/24
21-15-9
Russian Swing
Lateral Burpee over KB

3 rounds:
10 Pull-ups
20 Push-ups
10 DB Bicep Curls
Rest 2:00

OPTIONAL COOL DOWN
2 SETS FOR QUALITY
5 Up Dog to Down Dog
:30/:30 Down Dog Hip Opener
5 Cat/Cows
:30/:30 Child's Pose Side Stretch
-1:00 Slow Nasal Breathing b/t Sets-

Ring Muscle-up

7 sets @ 40% of max reps (unbroken) , Rest 0:15 between sets (extend to 0:30/0:45/1:00 as needed, see details below)

-> BMU

30s Banded Lat Stretch ( each )
30s Banded Ankle Stretch ( each )
30s Calf stretch on post ( each )
30s Banded pass trough

3 rounds :

7 Wallballs
3-5 HSPU
3 Power Cleans
1:00 Row

Clean Pull + High Hang Squat Clean ( Pocket level )

7 x ( 1 + 1 ) @ 65 - 75%

Split Jerks ( Rack or Blocks)

1 x 2 @ 65%
1 x 2 @ 70%
1 x 2 @ 75%
1 x 1 @ 80%
3 x 1 @ 85%

Front Squat

4 x 5 @ 80%

Karjalan Kovin
Sali Kiinni