Kipping pull up/C2B

E2MOM, 5 rounds
3-12 pull up/c2b
8-12 wall ball

Shoulder Press, 2-3 sec on Overhead Position

4-4-4-4-3-3-3-3

Go Every 2:30

Snatch pull w/ 2-sec pause @ below the knee

3 x 1-2 @ 105-115%1RM snatch, go every 2:30

– Reinforce strong position from the floor to the knee. Focus on maintaining a strong back angle, active lats, and driving vertical force during the pause.

Penkki 5x2 (70-75-80-85-90%)

Lattiapenkki Max1

Pullover 3x20

Pystysoutu käsipainoilla 3x20

Ojentajat kumpparilla 3x20

Maastavetoa ja pystypunnerrusta
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LÄMMITTELY
45s ergo
6 maastaveto (kevyehkö)
6+6 boksille askellus (hallittu askellus ylös ja alas, tuntuma pakaraan)
6+6 bear plank + olkapää kosketukset
8+8 pystypunnerrus käsipainoilla (kevyehkö)
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MAASTAVETO
4x2 @85-95%

-väh. 3min lepo sarjojen välissä
-tee sarjat nousevalla kuormalla. Prosentti on suuntaa antava; pidä kuitenkin kuorma alle 98%. Rajoja saa nyt hieman kokeilla, mutta kaikkien nostojen on onnistuttava ainakin yhden toiston verran.
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PYSTYPUNNERRUS
4x1-2 @85-100%
-väh. 3min lepo sarjojen välissä
-Prosentti on suuntaa antava. Jos on intoa kokeilla 1RM, on nyt sen aika.
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APULIIKKEET
3x10 pohjenousu seisten RPE 9
3x8-10 cyclist squat (maljakyykky, kantapäät korotettuna esim. levypainon avulla) RPE 9
3x8-10 Arnold press RPE 9

Cyclist squat
4x8

4 sets (1 Set every 10 minutes)
1000/800m Row
-straight into-
2 Rounds:
3 Wall Walks
9 T2B
15m DB Walking Lunges 1x20/15kg (2x7,5m)

5 RFT:
10 Deadlifts @BW
400m Run
2min Rest

For time

400m Row

20 Thrusters @ 61/43kg
10 Bar-facing burpees


800m BikeErg

20 Hang power cleans @ 61/43kg
10 Bar-facing burpees


400m Row

20 Push jerks @ 61/43kg
10 Bar-facing burpees


800m BikeErg

20 Power snatches @ 61/43kg
10 Bar-facing burpees


400m Row
20 Front squats @ 61/43kg
10 Bar-facing burpees

Time cap. 18:00

Overview. Five rounds of machine → barbell → burpees, with the movement on the bar changing each time. The bar stays at 61/43kg (135/95lbs), but each lift presents a different demand: thruster, hang clean, push jerk, power snatch, front squat. This is a chipper where your conditioning, barbell strategy, and pacing will determine your time.
Strategy.
Row and BikeErg: Stay controlled. Don’t sprint early; treat these as pacing opportunities, not max efforts.
Barbell: Unbroken if you’re confident, but planned small breaks (e.g., 12-8 or 10-5-5) can be smart. Stay efficient on the barbell, especially when you get more fatigued.
Burpees: Find a steady rhythm and hold it. Step-downs are fine if they keep you moving. Don’t let these slow down too much, get straight to work and keep moving.
Instructions. Set the equipment up 5’ apart for tight transitions.
Debrief. Take 2–3 minutes after the workout to reflect
– Which lift felt the smoothest for you, and why? Which one was the hardest (why)?
– Where did you feel most in control of your pacing or transitions? Where did you not?
– Did you find a rhythm on the burpees that helped you stay composed?
– What’s one thing you’re proud of from this effort? What’s one small adjustment you’d test next time to go even faster?
Movement options.
Row/BikeErg → 400m SkiErg, 1000m Air bike
Barbell → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs) or 30/20kg (65/45lbs). Weight you could do unbroken on the thrusters (but maybe shouldn’t)

EMOM 20 (5 rounds):
Min 1: 30 DU
Min 2: 10 DB Bench Presses 2x22,5/15kg
Min 3: 10 T2B
Min 4: Rest