In teams of 3
AMRAP4
Rope climbs
Rest 2 minutes
AMRAP4
Handstand walk / Wheel barrow walk with buddy
Rest 2 minutes
AMRAP4
Double unders

*You go - I go. For example 1 rope climb and then switch the climber. In the handstand walks and double unders - you should switch when one falls or fails OR you can decide a work time for each.

Back squat

5-3-1
5-3-1

E3MOM / 1-2 RIR

"Holleyman"

30 rounds for time of:

5 Wall ball shots, 9/6kg
3 Handstand push-ups
100/70kg Power clean, 1 rep

TC 35

5 rounds for time
400m MB run 9/6kg
15 sit ups
10 box jumps

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Goal & Intensity:
– Improve running posture and core control while carrying load.
– Build lower‑body explosiveness through box jumps.
– Balanced cardio piece keeping legs and midline working nonstop.
– Short movements make rounds fast, so heart rate stays high throughout.
– Hold a steady pace on the run to hit the box jumps safely without long breaks.
RPE: 7–8

Training Area & Benefit:
Aerobic capacity and plyometric power; running with a ball and box jumps enhance running speed and leg elasticity, boosting overall metcon performance.

Front squat

8-6-4-4

E3MOM / 1-2 rir

8min alkavalla minuutilla

2 rinnalleveto + 1 raaka työntö, maltillinen paino

14min

10 Kahvakuula rinnalleveto + työntö, kevyt kuula
15 cal laite

5x4 Strict pull ups

7 x every 3 min
3 position
Squat clean

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Goal & Intensity:
- Prepare the body for pulling and build strength and timing.
Execution:
Primer: 3 rounds every 1:30 minutes — 3 Halting Clean Deadlifts.
Main: 7 rounds every 3 minutes — 3-position Squat Clean (high hang, hang, floor).
Progress:
- Gradually increase load while maintaining good technique, but not over 85%
- Tip: Keep your back tight and reset your position properly before each lift.
Primer RPE 5, main part RPE 7–8

AMRAP 10-12

45s machine
5-10 deadlift
5-10 barbell row
5-10 hang clean
5-10 press
5 box jump