5 rounds for time of:
20 sit-ups
16 1- arm kb thrusters
10 chest-to-bar pull-ups

RPE 9
KB as heavy as form allows

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Goal & Intensity:
-Build strength and endurance by combining core stability, lower- and upper-body strength, and pulling power. -Keep the pace steady but push with intensity.
-High heart rate and full-body demand at RPE 9.
-The kettlebell should be heavy enough to challenge you, while movement quality stays solid.
-Manage your grip by breaking up the pull-ups smartly.
RPE: 9
Area of training and benefit: This workout develops muscular endurance and strength across multiple movement patterns. It is valuable because it trains full-body control under fatigue and builds transferable strength for real-life performance.

Pause front squat

5-4-3-3 (3s pause)

E3MOM / 2-3rep in tank

Shoulder Press

Build 1RM in fifteen minutes.

For time :

21-15-9

Burpees
Wallball Shots 20/14p

TC 6

3 kertaa, 30-40% snatch maks.

2 tall snatch pulls + 2 tall snatches

Lepää 1-2 min.

7 EMOM
5 push-ups + 5 OHS 40/30

4x 3 min on / 90s off, vaihtele A & B välillä.

A: 15 wall balls + 10 push-ups + 5 high box jumps, 75/60
B: 15 DL + 10 Hang power snatches + 5 OHS, 40/30

Flow: A - B - A - B. 3 minuuttia pelkkää A:ta, jota seuraa 90s lepo. Seuraavaksi 3 min pelkkää B:tä jne.

Pyri tekemään toistot mahdollisimman isoissa sarjoissa.

Tulos on yhteenlasketut toistot.

3-4 kierrosta laadullisesti:

10 strict alt. single leg T2B / single leg raises
5 strict C2B / banded / pull-up / banded pull-up / australian pull-up
10 ring dips / legs on ground

Back squat 8x5@85%. Rest at least 3 minutes between sets.

Maastaveto 3,2,1,1,1

nousevat painot, tauot 2 min.

Harjoituksen tarkoituksena on saada nostettua kaikki toistot.