Bar muscle up 2/2
& strict pull up proge

Bmu
- kip swing
- osien harjoittelu
- kumppari & kaverin avustus

Pull up 4/4

E2min x 3: 1 tempo pull up
- alastulo 3sek

E2min x 3: 19 banded/ low bar pull ups

AMRAP 20:00 with a partner - ascending reps:
3 Deadlifts @100/70kg
3 Burpee T2b
200 Meter row
6 Deadlifts
6 Burpee T2b
200 Meter row
9 Deadlifts
9 Burpee T2b
200 Meter row
And so...
*One person works - split as desired.

Goal : set of 18 or more

Warm Up
2 rounds
2 min cardio
5+5 reverse lunge + rotation
2 wall walks + 30s plank hold
10 scapula pull ups (hold 1 sec on each rep)
10 tempo goblet squats
10 kb swings

Strenght
Back Squat 5x3reps@70-80% of 1rm (2-3 sec lowering down on squat)
go new set every 1.5-2 minutes
Shoulder Press 5x3reps@70-80% of 1rm
go new set every 1.5-2 minutes

Metcon
For time
30 deficit kipping hspu @20/10kg plate (time cap 4 min) (pätki toistot, järkevät huilit väliin, tavoite 4-8 toiston seteissä)
then
24/20 cal bike erg
10 Power Cleans 80/55kg (masters 45+ 70/45kg)
20/16 cal bike erg
8 Power Cleans
16/12 cal bike erg
6 Power Cleans
(machine should be moderate effort, so you could go and hit heavy single on power cleans with small breaks bwn)
time target 11-13 minutes for this, cap 15 minutes.
Power Cleans should be mod/heavy singles but doable, meaning you can keep hitting singles minimum every 10 sec.

Accessory Work
2-3x8+8 barbell back rack box step ups
2-3x8+8 single arm db push press
2-3x15-20 reverse hypers / ghd back extensions
rest as needed

*2sec bottom
3x1x[2+3]@65%, bs-%, rest btw sets 3min

1-2x1x[3+2]@barbell, 3x1x[3+2]@60%, pp-%, rest btw sets 2min *up to example 50-55%

2x1x[2+1]@barbell, 4x1x[1+1]@60%, sn-%, rest btw sets 2min

Amrap 15 mins
5 Plate G2OH
5 burpee Box jump @60/50cm
5 wall ball @9/6kg
5 T2b

Add 5 reps to G2OH and Wall Ball After each round, the other Two stay the same 5 reps.

3 mins REST

AMRAP 15 mins
10 box step up with wall ball@9/6kg
10 Double under
10 push up
10 USA swing @24/16kg

Add 10 reps to DU and swing After each round, the other Two stay the same 10 reps.

6 overhead squats (47,5/70 kg)
9 strict ring dips

Scaled WOD
AMRAP 10:
6 overhead squats
9 jumping ring dips

12-10-8
Incline dB row
20sec ring row top hold

12-10-8
Hip thrust
Ring facepull

25-20-15
Banded pull down
20-30sec sl glute bridge hold

Tabata bicep curls

1. Clean pull + tall clean + push press + split jerk
   5 x 2+2+2+2
   rest 90s

2. Clean + pause split jerk + split jerk
   6 x 1+1+2
   rest 2min

3. Clean pull w/ 3s pause below knee
   5 x 3
   rest 2min