A) Bar muscle-up technique

B) 5 rounds
In 2min
4 bar muscle-up
8 burpee over rower
AMRAP row cal
2min rest

5min on / 1min off x6, for quality, alt. between a&b:
a) 15/12cal machine
6+6 kb hang snatch
9 Goblet squat

b) 30s crossover / SU
10+10 (bodyweight) reverse lunge
5-10 strict TTB/ hanging knee/leg raise

Zone 2 / RPE 6 - ota iisisti, tämän on tarkoitus olla PK-treeni eli tasaista tahtia liikkuen hyvä hiki päälle.

3x3 Pause Front Squat
- 2s pause @ bottom of the squat

3x3 stopilla V2

3x8 Rengassoutu

For time:

500/450m row
50 kbs
50 air squat

Target under 5min, time cap 7min

DELOAD WEEK

Partner workout

6 rounds for time
4+4 high box jump 75/60
6+6 toes to bar
8+8 double DB thruster 2x22,5/15
10/8+10/8 cal moderate row

You go, I go (one movement at the time)

3x 8/ liike

Käsipainoilla penkkipunnerrus
Vipunosto sivuille
Ulkokierto

For time Rx´d:
10 wall walk
20 hang power snatch@50/35kg
30 pull up
.
.
For time Ahtlete:
5 wall walk
20 hang power snatch
30 jumping pull up
.
.
For time Lite:
30 push up
20 hang power snatch
30 ring row
.
.
Target under 7min, Time cap 9min

Te-veto+Raaka te riip cm lattiasta+vala-allemeno
4sarjaa
-1+2+2

5 alternating single-DB lunges (15/22.5 kg)
3 lateral burpees over the DB
1 rope climb
– Hold the dumbbell any way.

Scaled WOD
AMRAP 10:
5 alternating single-DB lunges
3 burpees
2 pull-to-stands
– Hold the dumbbell any way.