EMOM 16 (0:45 work / 0:15 recovery)

1) Handstand walk in 7.62m segments
2) Single-leg squats, alternating
3) Rope climbs
4) Single or double-under cross-overs

Intent. Build your movement capacity. Do the 1st few rounds focusing on a good flow on the movements, then (if you can) speed up for the last 2-3 rounds.
Movement options
.
HSW → Choose a drill from movement prep to practice
Single-leg squats → Single-leg squats to a band → High box step ups
Rope climb → Pulls to standing from the floor

Ring Muscle-up

7 sets @ 40% of max reps (unbroken) in A2, Rest 0:45 between sets.

For time :

21-15-9

Deadlift 70/45kg
Bar over jumps
Sit-Ups

TC 9

15 minutes to establish a 1RM Shoulder Press

• Then

2 sets:
3 Shoulder Presses @80-85% of days 1RM

Warm Up
2 rounds
30 plate hops
10 gtoh + halo /10+10 halos
10 gtoh/good morning
10 back squat / 10+10 atg split squat
then some mobility for overall and start workout

Metcon (zone 1-2) (KARDIO PIDETÄÄN ZONE 1 ALUEELLA)
3 rounds
3-4 min echo bike
1 legless rope climb, rest 30-40s , 1 normal rope climb
3-4 min rowing
2x6-8 pistol squats (rest 30-40s bwn)
3-4 min echo bike
2x5-10m hs walk (rest 30-40s bwn)
3-4 min rowing
2x20-30m sb carrying @45/68kg (rest 30-40s bwn)

TAI JOKIN OMAVALINTAINEN VASTAAVANLAINEN

60-90 MINUUTTIA KESTOLTAAN JA 95% AJASTA ALLE AEROBISEN KYNNYKSEN TEKEMISTÄ!

Handstand/ handstand walk practice

AND

Toes to bar/ kipping practice

-hang power snatch
*build to heavy
*2-3min rest

-8 (4+4) hang KB snatch
-10 toes to rings
-rest

*athletes choice on load.

-20s HS-hold
-20s wall facing HS-hold
-3 x 20-30s HS-hold w small box