2-4x10-30s ring L-sit

4 sets ring Kip
4 sets Kipping in dip lockout position(on blocks and dumbells or rings)
6x1-3 banded strict rmu

3-5 sets max reps:
Lateral false grip ring row
Strict ring dip

Add set every week where mentioned. On strict rmu take lighter bands when proficient.

EMOM24:
a) 5-10 T2B / kipping knees to armpits or elbows / toes-to-rack
b) 7-14 cal machine
c) 5-10 high box jump over (75 / 60)
d) rest

RPE 7-8

Max reps unbroken strict toes to bar.

For Time
Run 1,6km / Ergo 100 cal
then
4 rounds
10 push up
20 KB snatch alt.
30 air squats
then
Run 1,6km / Ergo 100 cal

Kipping Technique

Choose Pull-Up / Chest to Bar Pull-Up / Bar Muscle Up

Time 20 minutes.

Body building for 30min:

10-20cal machine
1-3 rope climb
10+10 Db row
10+10 Db seated press
10-20 landmine twist

7:00 Basic Endurance CrossFit
8:00 "Kelly"

16:00 Teens
17:00 Mobility
18:00 Snatch Technique
19:00 EasyWod

EMOM x 32-40

1) bike
2) 3-10 BMU / c2b / pull up
3) bike
4) 20-50 DU

TARGET steady pace PK2- easy VK 1

30min for Quality:
400-800m run (~4-5min)
into 2 rounds:
20-30s wall supported / feet on box HS hold
8+8 (goblet) cossack squat
20-30s wide plank
5 jefferson curl

Tarkoitus: Pysytellään PK-sykkeillä (pitää pystyä puhumaan, HR 60-70%) - ota rauhassa taukoa liikkeiden välillä tarpeen vaatiessa.
Rasittavuus: RPE 5-6
Treenin flow: Juokse 4-5min PK-sykkeillä, jonka jälkeen 2 kierrosta muita liikkeitä -> uudelleen juoksut ja 2 kierrosta liikkeitä jne.

~10min mobility of coach's choice

Warm Up
Band Pull + Banded Hip Activation
then 2 times through
5 snatch deadlifts
5 hang muscle snatch
5 snatch push press
5 pause overhead squats
then 2 times through
5 power snatch
5 pressing snatch balance
then some mobility if needed and

Weightlifting
Slow Snatch + Pause Hang Snatch 4x1+2reps@40-60%
then
12 min emom
Snatch + Pause Hang Snatch @70-80%
pause 2 sec on catch on hang snatch, snatches should be squat snatches. If mobility issues, then power.

Strenght
Tempo Back Squat 12-10-8reps@50-60% of 1rm (tempo 4sec down, 1 sec pause, up and 1 sec reset for next rep)
rest 3 min bwn sets

Metcon prep
2-3 sets
30 sec rowing
3+3 single arm db ohs (build in weights)
10-15 doubled unders
2 burpee dl with rx db's

Metcon
3 rounds for time
30/24 calories rowing
5+5 single arm db ohs @rx db
30 double unders
6 burpee deadlifts with rx db's
time target 9-10 minutes, cap 12 minutes.