With a partner - 20:00 AMRAP
30 Sumo Deadlift High Pull @ 42.5/30kg
30 Wall balls @20/14
150 Double Unders
30 Barbell Rows @ 42.5/30kg
30 Push-ups
+
10:00 Recovery
Row, Bike, Ski Erg, Sledpull at 50% effort (conversational)

Double KB front squats
3 sets of 10-15 reps , across.
Increase load each round, rest 2-3 min bwn sets.

(etuheilautus x 20, burpee x 10, situps x 20: 3 kierrosta)

MerkkiPenkki 3x3, jätä varaa niin, että ensi viikolla lisäät rautaa

KapeaPenkki 2x5-8

Niskantakaapunnerrus 5x10, kevyt

"Band-pull-aparts" 100 toistoa, voi tehdä "superina" edellisen kanssa

Voimapyörä 3-5 sarjaa

(100-200 lekaa traktorin renkaaseen)

1.min Leggles Rope climp 1-2
2.min Farmer carry w/1 KB
3.min Push Up 8-15

Farmer carry yhdellä kädellä
vaihto 30s kohdalla

5 sets of:

Strict Shoulder Press x 5/4/3 @ 20X0 + Eccentric sets 2x5 @ 60X0 reps
Rest 10s.
20s. of SU nopeita!
Rest 3 minutes between sets

For time:
100 Double Unders
90 Squats
80 Knee-hugs
70 Pushups
60 Wall Balls
50 Burpees
40 KB Swings
30 Pullups
20 Handstand Pushups
10 Turkish Get-Ups

Technique

Pistol squat

A muscle-up is a gymnastic movement, where you start from a hang position, pull yourself above a bar or rings and finally straighten your arms by performing a dip above the bar or rings. The movement is very demanding and to be capable of performing it, you should be able to do strict pull-ups and dips without problems. Let's hear how Carl Paoli advises to practice muscle-ups and then spend 15 minutes working on those skills.

If pull-ups or dips are causing problems for you, work on those with a rubber band, box, doing negative movements, etc.

If muscle-ups are already a routine for you, do 3-5 sets with a number of reps matching to your condition.

Hollow Hold: 3 x 10-20s.
*After each set complete 50 Double Leg Banded Leg Curls

6 rounds with running clock:
4 x 2min Row, Ski, AB, Run
2min Rest
So 1 round takes 10 minutes. 8 minutes of machines and 2minutes rest.