Wide grip bench press
3 x 5

Day 1
Bar muscle up practice

4 Rounds, rest as needed

1) 5-10 jumping lat pulldowns video
2) 5-10 jumping muscle ups video
3) 5-10 arch to L-sit snap video

ADVANCED VERSION

1) pull up + c2b + muscle up
2) jump to bar and MU video + descend from support and MU
3) 5-10 arch to L-sit snap video

1) Strict HSPU 3x5
2) HS 3x60s

In teams of 3:
Buy In- 12 x Stairs
Then,
3 Rounds of:
150 Double Unders
90 Wall balls @20/14
30 Squat Cleans @60/42.5kg
*One person works. Split as needed.

30:00 Time Cap

B. (15min.)
Minutes 0-5:
3 Tempo Negative Strict Handstand Push-ups
5 Strict Toes to Bar

Minutes 5-10:
1 Wall Walk
1 Gymnastic Complex:
* 1 Strict Chest to Bar Pull-up
* 1 Strict Pull-up
* 1 Kipping Pull-up
* 1 Chest to Bar Pull-up
* 1 Bar Muscle-up

Minutes 10-15:
5 Strict Ring Dips
5 Pausing Ring Rows

• Try to go 3-6 rds/each
• Go sustainable pace
• Focus on technique

ENDURANCE WOD

AMRAP 40 min
In teams of 2 for 40 minutes:

100 cal row
100 DB deadlifts
80 cal row
80 DB power cleans
60 cal row
60 DB push presses
40 cal row
40 DB snatches

*Share the work. One works, one rests.

*Kunnon mukaan 2x dumbbelit. Kaikki liikkeet tehdään kahdella painolla. Cleanit ja snatchit lähtee lattiasta.

*MUISTAKAA, ETTÄ TÄMÄ ON TAAS PITKÄ WOD ELI EI OLE TARKOITUS VETÄÄ NIIN KOVAA ETTÄ OKSU LENTÄÄ! OPETELKAA VOLYYMIN SÄÄTELYÄ.

(A)
High pull + Power snatch
(Both from ground. Climbing weights)

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(B)
EMOM 10
2 Power snatches
(2 second pause in the catch. Climbing weights)

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(C)
Behind the neck push press
6 x 2 go easy

Lämmittely:

3 krs
Polvennosto marssi, levypaino suorille käsille pään päälle. (kelkka suora ees taas)
15 jalannosto penkillä
5 korkea boksi hyppy

Raakarive + työntö

3+1, nousu päivän raskaaseen

Raakatempaus, polven alta riipusta
4 x 2 x 75%

Etukyykky

4 x 3 x 80%-85%

5 Rounds for time:
10 Power cleans 50/35kg
10 Bar facing burpees
20m DB walking lunges 2x20/15kg

Takakyykky 3x3@AHAP, 1x5@65%, 1x5@70%

Raakatempaus polvelta + valakyykky

1+2@60%, 1+2@65%, 1+2@70%, 3 x (1+2)@75%

Riipusta raakarinnalleveto + raakatyöntö

1+2@60%, 1+2@65%, 1+2@70%, 3 x (1+2)@75%

Russian Twist 4x30