4-5 rounds for quality:
1) 5-10 Strict Pull-up
2) 8+8 Bulgarian Split Squat
3) 8+8 One arm sitting dumb bell press
4) 10-15 Deficit push-up
5) 10 Hollow Rock + 10 sec Hollow hold

AMRAP24 with partner
16 alt. kb clean (24/16)
13 push up
10/7 cal row

Partner A completes one round while partner B rests, then change places.

Target: 1:15-1:45 / person / round.

Lepo kierrosten välissä 2 min, katso itse kellosta.

Lisää painoja kierros kierrokselta!

45s on - 45s off x12:
a) barbell complex: 3 clean (anyhow) - 2 front squat - 1 jerk (anyhow)
b) box get over
c) barbell complex
d) lateral bar over burpee

16 kierrosta

19 tangon yli hyppy
6 gtoh (30 kg)

Tc 7 min

EMOM x 21 MINUTES
MIN 1 - 40s Cal Bike/Row/Ski
MIN 2 - 40s Alt. DB Goblet Lunges
MIN 3 - 40s Strict Handstand Push-Up (can be multiple small sets)

HSPU Options: Pike Push-up,Box HSPU, DB Strict Press

3 SETS*
AMRAP x 2 MINUTES
15 DB Curls
15m Gun Walk with Plate
-Rest 1:00 btw Sets-
*Pick up where you left off

DELOAD WEEK

A) Ring muscle-up technique

B) 3x 2-3 strict ring muscle-up
Rest 1,5min

C) Ring accessory
On the minute for 9min
1. 10-20s ring support hold
2. 10-20s ring bottom hold
3. Rest

1. Ring dip top hold 10-30sec
2. Banded triceps 20 reps
3. Tuck ups 10-15 reps

From 10 to 1, for time:
- Down & Ups
- Hollow Rocks

5-5-5-5
Push Jerk

*Start Light-Mod and build to Mod-Heavy.