Max 125kg

5 sets of Hip Thrust + Box Jumps
- Build to days heavy 8 reps
- After each set complete 3 High Box jumps 80/60cm
- Rest 2-3min btw sets

3 rounds for time:
300m Skillmill Run
Monkey Bar
10 Ring Dips
30 DU

6 min mobility:

20"s Dead hang
10 KB Jeffersons curl
8+8 World greatest streach

Paritreeni YGIG (voi tehdä yksinkin)
200 m laite
15 abmat
10 burbee
15 kyykky
5 leuka
x3/ toinen pitää säkkiä tai wb

2 Rounds
8 Goblet squats (slow tempo)
5 Scapular pull-ups
5/side Half kneeling bottom-up presses
10 KB hike cleans, alt
0:10-0:20 Hollow hold
0:10-0:20 Arch hold
+
Chest-to-bar prep – 1-2 Rounds
3 Supine arch hold (2-sec) snap to hollow hold (2-sec)
3 Supine arch hold (2-sec) snap to a Russian v-up snaps
6 Small scapular rolls for control
6 Small scapular rolls to butterfly pull-up drill
+
Barbell warm-up, 2-3 Rounds
5 Hang muscle cleans
5 Strict presses
5 Hang power cleans
5 Push presses
5 Overhead squats
5 Power clean and jerks
+
Build to workout weight for OHS/CnJ
* Few short sets of TTR and chest-to-bars between weights
+
@ workout weight
200m Row
6 Overhead squats
12 TTR
6 Power clean and jerks
6-8 chest-to-bars pull-ups
200m Row

5 kierrosta
5 x yhden käden heiluri
5 x high pull
5 x tempaus
5 x thruster
Nämä ensin toisella kädellä putkeen, sitten vaihto toiseen käteen ja samat liikkeet läpi = 1 kierros.
Kierrosten välissä 1 min tauko.

FINISHER 3 kierrosta
10 x timanttipunnerrus
20 x ”puolenavaihto” vatsat

3x9' AMRAP 2' rest
200m shuttle run
20 mountain climber
20 no push up burpee
20 KB USA swing @24/16kg

B) Bar muscle-up drills

C) 5 rounds for quality
3-5 bar muscle-up
10m handstand walk (or assisted HSW)
60 double under

You go / I go full rounds with partner
(max. 2min / round / hlö)

Find heavy weight in Clean & Split jerk