Ring muscle up tekniikkatreeniä

20 cal row
20 floor presses 55kg/35kg
20 box jumps 60cm/50cm
20 wall balls 9kg/6kg
20 kb swings 40kg/24kg
20 cal airbike

Do additional three sets with 75-85% of days max.
Try to be explosive.

3-5 rounds
10 weighted box step up (alt legs, so 5 steps/ side)
rest 1-1,5 min bwn rounds.

AMRAP 7 mins
7 DB Power Cleans@ 22,5/15kg
7 DB Thrusters

scaled : 15/10kg
goal: 5+ rounds

In a 30 Minute Window with a partner:
400 Double Unders
Remaining time: Max Distance on the Rower
*Score = total distance completed

Alternate Options:
Max Distance on Bike or Ski Erg
Max Rounds Stairs

AMRAP 8:
1 Rope Climb
30/20 Push-ups
60 Double Unders

Rest 2:00

AMRAP 8:
1 Rope Climb
20 Air Squats
200m Run

Rx+: Legless Rope Climbs, 15/10 HSPU each round in place of Push-ups, Alt. Pistols in place of Air Squats

Build to a Heavy Set of 2
Followed By…
3 Sets of 7 @ 80% of the above load.

Partner WOD
30min AMRAP

”I Go, You Go"
4 Intervals (2/each)
Run around the box
20 Hang Power Cleans
20 Push Press 35/25kg

Then

100 Partner Situps with MB
75 Deadlifts 80/60kg
50 Pullups
25 HandstandPushups

Then in the remaining time

"I Go, You Go"
7 Thrusters 35/25kg
7 Bar over Burpees.

Score: Reps from last ”I Go, You Go”

3 Rounds for Time with a partner:
1000m Row
40 Wallballs (20/14)
30 Box Jumps Overs (61/51cm)
20 Power Snatch (42.5/30kg)
10 Overhead Squats

Rx+: 52.5/35kg
30:00 Cap