4-5 Rounds for quality
5-10 bar MU scaled pull ups 5-15
15 floor fly db
10 ab roll outs

50 double-unders
5 push presses

ScaledWOD
Every 3:00 x 7 sets for load:
50 single-unders
5 push presses

8-6-4-8-6-4
Power Clean
- Start Light-Mod and build to Moderate-Heavy.
- The second wave of 8-6-4 should be heavier than the first.
- Touch n' Go reps!

1 squat clean + 2 jerks
@ 50-70% of 1 rm

Focus on quality reps

PERFORMANCE
EMOM x 6 MINUTES
MIN 1 - 1-2 Strict Ring Muscle-Ups
MIN 2 - EZ Cardio

FITNESS
EMOM x 6 MINUTES
MIN 1 - 3-5 Strict Pull-Ups / Partner Assisted Reps
MIN 2 - EZ Cardio

25min Laadukkaasti

3 valitsemaasi liikettä mukavat toistomäärät

x
x
x
2min Kevyt kone

1) Shoulder press 5x1x85%
2) Negative HSPU 3x4(5-10s Down)

15-12-9

DB bench @22,5/15kg
banded pull apart

A) Snatch complex
Work up to heavy complex in 10min
3 snatch pull
2 power snatch
1 hang squat snatch

B) 3 rounds for quality
20 russian twist (weighted)
10 straight arm pull down + 10s hold
4 KB turkish get-up