20min Bar MU/ KippingC2B/ Kipping PU

BAR MU STRENGHT:

EMOM 12

3-5 Russian dip turn on a box with 3s. pause

3-5 dip on a box

3-5 Kipping swing

3-5 StrictC2B

3 RFT:
30 DU
10 DB Hang clean & jerks 2x20/15kg
3 Rope climbs

For time:
40-30-20-10cal Row
20-15-10-5 HSPU

TC15

(A)
3 position muscle clean. Ground, knee, hip.
(B)
EMOM 10
squat clean x 2 ~70%
(C)
Clean pulls 6 x 2 85-100%

3-4 rounds for quality:
5 C2B (No butterfly)
10 Deficit one leg KB romanian deadlift L (go heavy)
5 C2B (no butterfly)
10 Deficit one leg KB romanian deadlift R (go heavy)
30 Reverse hypers

AMRAP 8 min
15 WB
15 DU

Puolesta reidestä raakatempaus + "Snatch Drop"

6 x (1+3)x65%

Snatch Balance 5x3x70%

Te Otteella Vapu 5x5x70%

Työntö, 3sek pito saksissa 2RM

Accessory:

3x10 pystypunnerrus
3xmax jalannosto

EMOM 10

• 1-5 Muscle-ups

Deadlift Ladder

3x 8-7-6

1: 4-6 reps in tank

2: 2-4 reps in tank

3: 1-3 reps in tank

Optional Accessory

CONDITIONING

For time:

18-15-12

Cal Airbike
Bar over Burpee (Open 20.1 style)

RPE 4

Target: very heavy breathing