WOD

12 min AMRAP
3 ring muscle ups
10 deadlift
30 double unders

ring mu > jumping ring mu > bar mu > strict c2b > strict pull up > strict pull up w/band

deadlift: use 60 % out of todays last weight

Important note: if you are participating saturday's Murph please take it easy. Don't rip your hands and do it more like "for quality" in stead of "for time"

10 rds:
10-1 Thruster (42.5/30)
6 Burpee

4 Rounds for quality, but not wasting time.
1a) Double Kettlebell Front Rack Walking Lunges x 20 Reps.
1b) Band Resisted Russian KBS x 20 Reps.
1c) DB Serratus Crunch x 20 Reps.

*Rest 2:00 after each completed round. Scale loading as needed.

Teams of 3.:
50 cal Row
50 Burpee over rower
150 DU

EMOM 30:
Minute 1: 10 Burpees
Minute 2: 10 USA Swing (24/16kg)
Minute 3: 15/10 Calorie Row
Minute 4: 10 Ring Rows
Minute 5: Run 100 Meters
Minute 6: 60s of Single Unders (active recovery)

• Aerobic power work. Effort should be around 80% today and all movements should be capable of being completed UB. Some of the movements are much more taxing than others by design, so athletes should take advantage of the less taxing movements and focus on restoring their breathing and heart-rate. Some of the work will spike heart-rate (KBS/Burpees) so maintaining consistency is important.

16min EMOM
3 x Dumbbell snatch
3 x Dumbbell Push press
3 x Dumbbell overhead squat

Alternate arm on every minute.

Skillday

Work your Gymnastic weakness for 20min.

You can work only for one movement or take couple. Concentrate on the movement, not volume.

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Practise Jefferson Curls. Do 1-4 sets with 2-5 reps. Begin your journey with Jefferson curls with an empty barbell or broom stick. Quality comes before loading!

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3-5 rounds for quality:

5-20sec Bridge Hold
5+5+5 Wall squat
10+10 Scapula Camshafts
1-5 Dragon Flag
1-3 Skin the Cat

Skillday

Work your Gymnastic weakness for 20min.

You can work only for one movement or take couple. Concentrate on the movement, not volume.

---

Practise Jefferson Curls. Do 1-4 sets with 2-5 reps. Begin your journey with Jefferson curls with an empty barbell or broom stick. Quality comes before loading!

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3-5 rounds for quality, rest as needed

1) 1-3 Skin the Cat
2) 5+5 Overhead Lateral Squat
3) 10-20sec Flutter Kicks
4) 10+10 Scapula Camshafts
5) 5+5 Single Leg Hip Thrust

4 sets: 7 Front Squat + 13 Back Squat.

Bar from the ground, or use a rack for switching the bar to your neck.
Rest as needed. We will redo this same workout week. Scale if needed.

The Ghost of Kehä

5 rounds of max reps

1 min HSPU
1 min double unders
1 min row for cal
1 min burpee
1 min rest