A) Bar muscle-up practise

B) Every 6min for 3 rounds
27/20 cal row
15 KB swing 24/16
10 DB box step-over 22,5/15
5 burpee bar muscle-up

*Target time 4min

Mobility

5 x 8 rep AHAFA

Every 45 secs for 7:30

1x [ 1 Power Clean + 1 Front Squat ],
First build to a medium heavy weight then keep the same across all sets!

15-12-9-6-3
Lateral burpees over the bar
5-4-3-2-1
Squat snatches (55/85 kg)

Scaled WOD
For time:
10-8-6-4-2
burpees
5-4-3-2-1
Hang power snatches

EMOM x 8-12
1) machine
2) 5 snatch pull + 5 hang muscle snatch + 5 hang power snatch
3) machine
4) 5 snatch grip push press + 5 snatch balance + 5 OHS

3 Rounds of
12 Shoulder to Overhead 60/40kg
15 Pullups
18 Box Jumps

KB shoulder press 5x10 each hand

4 x e3m:
5 Pullup @ RIR 4+
6-8 strict hspu @ RIR 4+

-> hspu seinällä tai boxilta
-> reilusti varoja seuraaville viikoille

Nousu kompleksissa V2-1 painoon

1 maasta 1 riipusta

(5x)