020821 MAANANTAI
on the minute for 5 min
1-5 ring muscle-up / muscle-up progression
1min rest
on the minute for 5 min
3-6 strict ringdip
1min rest
on the minute for 5 min
8-12 ringrow
030821 TIISTAI
Partner workout
20min AMRAP
60 pistol squat
60cal row
60 burpee box jump
60cal row
040821 KESKIVIIKKO
25min AMRAP
300m run
3 rounds of "Cindy"
5 pull-up
10 push-up
15 squat
050821 TORSTAI
on the minute for 24min
1. 12 db power snatch
2. 15 v-up
3. 12 db hang (squat) snatch
4. 15 sit-up
5. 12 db one arm overhead squat / thruster
6. 15 back extension
060821 PERJANTAI
behind the neck split jerk 4 x 3
jerk balance 4 x 3
split jerk
3 x 3 @50-60% 1RM
3 x 2 @65-75% 1RM