With partner for time:
7000/6000m row.

Take turns with 1 minute intervals. 1 min on, 1 min off.

Squat Clean: 1RM. Rest 2:00

– Build to a 1RM over the course of 6-7 sets.
– Option: Work on Technique with light loads or Front Squat up to a moderate set of 3.

5x3 (75-85%)

Back squat 3x5

Harjoittele:

Hyppy Bar MU
Bar MU matalalla tangolla
Kumppari Bar MU
Bar MU painonnostotangolla ja kumpparilla

Jos Bar MU menee jo, treenaa OTM 3-5 kierrosta

1. 3-5 kippiä kädet mahdollisimman suorana taakse (kuin toes to bar)
2. 3-5 kippiä korostaen taaksemenoa + lantion potku ylös päin
3. 1-5 kokonaista bar MU:ta, Fokus: kippi mahdollisimman taakse, lantio ylös + kääntö tangon päälle

AMRAP 10:00
10 Russian KBS @32/24kg
10 Goblet Squats @32/24kg
10 Burpees

• Find a pace that allows you to work for 10 minutes with minimal rest breaks. Most likely pace the burpees.
• KB weight choice should be heavy.

Every 3 minutes
5x3 V*
-vikat 2 sarjaa tiukkoja eli korotellen ylöspäin.

3 rounds:

1 legless ropeclimb
3 strict C2B pull ups as high as you can (belly to the bar is a goal!)
9 gymnastic push ups (feet plantarflexed)
12 shotguns

Scaling options for legless ropeclimb

*climb legless as high as you can, use legs when you can't get higher without
*3 normal ropeclimbs
*9 rope ascends

Metcon

with running clock
00:00-10:00
4 rounds
15 x wall ball 9/6 kg
9 x chest to bar pull ups
Then rest

10:00-20:00, amrap
12 x toes to bar
16 x one handed thruster KB/DB (8/hand)
32 x double unders

RX: db 22.5/15 kg ja KB 24/16 kg

15 Pull-Ups
12 Burpee
9 Front squat (60/42.5)

(Time cap: 12min)