14min

5 gobletkyykky kahvakuula
10 kahvakuulaswingi
15 etunojapunnerrus

Barbell Glute Bridge* x 6 (1 sec pause at top, no miniband this week)
Burpees!!! x 15 (aim to finish in under 1 minute every round)

No timed sets, cycle between these two exercises for the remaining time in class.

Barbell Glute Bridge= Keep neutral spine! Mat folded on your hips.

AMRAP 8:
10 Deadlift
10 Hang Squat Snatch
10 Box jumps

L1: 40/30kg
L2: 50/35kg

5 rounds for time

50 DU + 10 m handstand walk

Scale to

50 DU Attempts + 5 wall climbs

Barbell Bent Over Row (supinated grip) 5x 12
Uneven Reverse Lunges 5x 12per side (One arm= DB overhead lockout, one arm=KB at hip; alternating legs then switch arms when you're halfway)

Set #1= warm up/practice round
3-3.5min rounds

20min

Power Snatch + Snatch Pull + Hang Snatch

2 sets of 3+3+3 @ 60%

3 sets of 2+2+2 @ 70%

Handstand Holds
Wall
Freestanding
Shoulder Tap
Walking

21-15-9

Raaka rinnalleveto @50% päivän tuloksesta
Voima yleisliike tangon yli/paikallaan

3 rounds for time of:
165-lb. thrusters, 7 reps (75 kg/ 50 kg)
15 muscle-ups
165-lb. power snatches, 10 reps (75 kg/ 50 kg)

Scaling: Remember to be progressive!

Option A) If pull up is a challenge, scale to 6 ring row + 6 push ups

Option B) If you get some chest to bars scale to 3 chest to bars + 3 ring dips

Option C) If you can pull 1-2 MUs scale to muscle up with a rubber band (not the thickest one so you fly through the rings)

Time cap 34 min

Row 50 calories
50 handstand push-ups
50 L pull-ups
95-lb. sumo deadlift high pulls, 50 reps
50 inverted burpees
50 toes-to-bars
Row 50 calories