3xME Toes to Bar
Muscle ups 4x5 (scale with green banded rings)
For time:
75 kness to elbows
70 Ring Dips
65 Hollow Rocks
60 Push ups
55 V-ups/Knee hugs
50 Burpees

15 Minutes to establish the heaviest complex

1 Squat clean
1 Hang squat clean
1 Front squat

EMOM 15:
5 Thruster
From 0:00-5:00 use 40/25
From 5:00-10:00 use 45/30
From 10:00-15:00 use 50/35

HSPU x9
Ring dip x15
Push up x21

HS Walk
HSPU

Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of:
1RM Deadlift
1,000 meter Row
Pull-ups

Super sets

5 x 8-12 Kettlebell/Dumbbell push-press
5 x 12-15 Kettlebell/Dumbbell bent-over row

For Time:
1K Run
21 Clean & Jerk 60Kg
1K Run
15 Clean & Jerk 60Kg
1K Run
9 Clean & Jerk 60Kg

3 RDS FT:
10 Squat Clean 60 kg
20 Box Jump 60 cm
30 Sit-up

Kaveritreeni klo 18 ja 19.

Frendi messiin ja boksille. Ottakaa treenivehkeet mukaan jos haluatte vetää saman setin frendien jälkeen.