6 x 5
Pausing Ring Push-ups ( Pause at bottom 0:05's each rep)
https://vimeo.com/175184265

C&J
*jos jerkki sattuu niin clean

Clean and jerk waves -

Wave #1: 3 @70%, 2 @75%, 1@ 80%
Wave #2: 3@ 80%, 2@ 85%, 1@90%
Wave #3: 3@ 80-85%, 2@ 90-95%, 1@ 90-100%

*Rest 1:00-1:30 between sets Rest 2:00 between waves

Clean Pull

• 3x1 @110-120% (1s pause below knee) *rest as needed

Strength

A) 4x For Quality:

• 10 GHD Nordic Hamstring Curl

rest 60s

• 30m SB Bearhug Carry

rest as needed

B) 4x For Quality:

• 15-20 GHD Hip Ext.

rest 60s

• 45/45s Copenhagen Plank

rest as needed

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict C2B Chin Ups 5 reps
Dive Bomber Push Ups 5-7 reps
Double DB Walking Lunge (light weight) 16 reps
Ring L-Sit 0:30

Parin kanssa vuorotellen 3 rounds

10 x 5 m pistejuoksu
7 toes to bar

4x400 metres run ( rest as needed between effort

21-15-9 reps for time of:
225-lb. deadlifts
Overhead walking-lunge steps
Burpees, jumping over the barbell
Use a pair of 50-lb. dumbbells or kettlebells for the overhead lunges.de

RMU

Warm up: 3x 1' juming jack
ring hollow-arch 10x

8/6 ring push up
8/6 ring pull up
Ring MU workout
2x10 front bandpress
2x10 side bandpress
2x10 MU bandpress
2x10 RMU to floor
2x5 RMU withband

wod:
5-5-5 ring push up, MU bandpress, RMU withband

Olkapäät, lavanseutu, rintalihas

Maastaveto tempausotteella, 3 x 7, sopiva paino (lähellä tempaus 1 rm)

AEROBIC CAPACITY
• 60 Min of:
Row @ 60-70% MHR