Bar Muscle up

E2MOM, 5 rounds
1-6 Bar MU
8-12 Burpee to target

Every 1 min for 12 mins, alternating between:
Min1: Wall Facing Handstand Hold, 20-30 secs
Min2: 8 Tempo Ring Rows (3" down,fast up)
Min 3: 20 V-ups/ sc: alt. V-ups

Snatch
1 Hang Squat Snatch + 1 Snatch
6 x Every 1:45 (Build)

3 sets 2 x 5s Knee Level Hold Snatch Grip
~1RM Snatch Weight

A1. 3 Romanian deadlifts
A2. 3 snatch high pulls
A3. 3 muscle snatches
A4. 3 tempo overhead squats (OHS), tempo 23X1
A5. 3 snatch balances
A6. 3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
A7. 3 snatch pull-unders
A8. 3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

EMOM 5:
1 Snatch Balance @65-70% 1RM Snatch Balance

——— Directly into ———

EMOM 5:
1 Snatch Balance @75%

Reverse Lunge (Front Rack) 8-8-8-8

Build to best of the day ( 8reps), 4/side alt. legs
--then--

3 x 8 @ 80-90% of the daily max

For time Partner Workout - IGYG

60/50cal Machine
30 Deadlift 70/50kg
50/40cal Machine
30 Pull Up
40/30cal Machine
30 Deadlift 70/50kg

Time Cap 22min

Recovery:
8min Easy Bike or
3x400m Easy Jog

Push Press + Front Squats

7 x ( 2 + 5 ) Go Every 3:00

10 x 30s on / 20s off:
1. banded chest flye
2. banded lat pulldown
3. glute bridge walkout
4. DB bulgarian split squat into deadlift (L)
5. DB bulgarian split squat into deadlift (R)

Chest flye video:

Bulgarian squat into dl video:

Pendlay Row 5x5x30-35%

Maastaveto 3x1 (70-75-80%)

Kylkilankku 3x1min / puoli