PERFORMANCE
1.) 3 SETS
1 Ring Kip Swing + 1 Hips to Ring
-Rest As Needed b/t Sets-

2.) 3 SETS
1 Dynamic Ring Swing + 1 Ring Muscle-Up
-Rest As Needed b/t Sets-

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FITNESS
1.) 3 SETS
3 Scap Depressions/ Retractions + 1 Burpee + 3 Kip Swing
-Rest As Needed b/t Sets-

2.) 3 SETS
1 Kip Swing + 1 Pull-Up + 1 Push-Up
-Rest As Needed b/t Sets-

5 rounds for time;
20/15 cal machine
4 squat cleans 100/70kg
50 double unders
15 HSPU

TC 22 Mins

5 Sets x Every 4:00

400m Run
5 Pull-Ups
10 Burpees

Pure Love with 12 Sets of Climbing and some Recovery Run halfway ❤️

Even minutes: 3 power cleans (70/100 kg)
Odd minutes: Max calorie row

Scaled WOD
EMOM 20:
Even minutes: 2 power cleans
Odd minutes: calorie row

Back squat 5x60%, 5x65%, 5x70%, 5x75%

Metcon (no result, for quality)

2 rounds of:
10 min row with varying stroke rate every two minutes:
0-2 @ 32 spm
2-4 @ 22 spm
4-6 @ 34 spm
6-8 @ 22 spm
8-10 @ 36 spm

10 minutes active recovery on the c2 bike @ 50-70rpm, low damper setting.

25min laadukkaasti:

2-3 Taitoliikettä mukavilla toistomäärillä
90s Kevyt kone tai hölkkä

Front squat 3x10

10:00 Snatch Technique
11:00 Bar Muscle-up Technique
12:00 Basic Endurance CrossFit