Skill
Muscle-up

WOD
4rds
Work 30s (max reps)
Rest 20s btw movements
1. MU/C2B/Pull Up
2. DB Snatch alt.
3. T2B/Sit Up
4. Push Up

Lepo/Mobility
Mobbailut 6:30 & 18:30

For time
60 cal Bike / Row
50 Squats
40 Walking Lunge steps
30 Wallball
20 Box Step Overs
10 Jumping Lunges

Ergon jälkeen ota Med.ball ja kanna sitä loppu treeni mukana, jos pudotat pallon, tee 5 sakko burbeeta.

Build heavy set of the day
1 Clean
3 Front Squat
1 Jerk

(Squat cleania ei lasketa kyykyksi)

EMOM 30min
1. min Ergo cal
2. min 10 KB swing
rest of the min
Box jump over
3. min rest

Lepo/Mobility
Mobbailut 17:00

Every 4min for 20min
Strict Pull Up x 6-8
HSPU / Push Up x 6-8
Strict T2B x 8-12

EMOM 12 min

Hang Clean + Clean
T&G as long as you can
start 65%

Pause Back Squat 3×3
2s pause @ bottom of the squat
start 70-80% 1RM Back Squat

Whitten
5 rds
22 x KB Swing
22 x Box Jump
Run 400m
22 x Burbee
22 x WB