Strict pull ups 4x5

EMOM 30 min

1) easy row
2) kipping hspu
3) rest
4) Thrusters 2 x KB
5) kipping chest to bar pull up
6) rest

RPE 6-7

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Goal & Intensity
-Build sustainable work capacity and skill control under moderate fatigue.
-Practice smooth transitions between cardio, gymnastics, and loaded movements.
-A steady 30-minute EMOM with built-in recovery minutes to manage heart rate.
-Movements should feel repeatable and technically solid.
RPE 6–7, challenging but controlled.
-You should be able to maintain the same quality from start to finish.

Coach’s Tip:
Move trough out the minute for 50s. in steady pace
Focus on clean movement, not speed.

Back Squat
3x6r @ 75%
90sec. Recovery

Back squat

10-8-6-6

E3MOM / 2-3 reps in tank

Turkish get-up, three sets of six reps, 3 for both hands.

EMOM 8

5 Hollow Rocks
5 V-ups
5 Push-ups
Remaining time in plank hold

Squat clean 5x2

Ski erg 3x 500m, 3min Rest.

Back Squat

2 x 10 @ 60% +
2 x 8 @ 70% +
2 x 5 @ 75% +

Go Every 3:30

70% x 5
75% x 5
80% x 3 x 3

Just throwing in another squat session this week to keep the legs going. This shouldn't be too heavy if you follow the percentages.