4 rounds :

20s Banded Pull Apart
10s Rest

4 rounds :

20s Glute Bridge Hold
10s Rest

4 rounds:

Warm up ( Optional )

EMOM 9

1 min : Any Ergo
2 min : 3 Strict Pull Ups + 6 Push Ups to down dog + 9 Sit Ups
3 min : 5 Sn grip DL + 5 Muscle Snatch + 5 Sn grip press

AMRAP 11

4-6-8-10-12.....

Sit Ups
Goblet Squat 24/16kg
Kettlebell Swing 24/16kg
Push Ups

10 min of Pull Up and Toes-To-Bar progression and technique

Then

EMOM6
1-8 Pull Up
1-8 Toes-to-bar

If you already have kipping pull ups or toes-to-bar, work on the efficiency of the movement.

A) EMOM for 10 minutes: Muscle snatch + Snatch with pause @ catch

B) EMOM for 10 minutes: Clean and jerk

Choose moderate weights for both EMOMs and practice consistency.

10 RFT:

500m Row
50% of Max Strict HSPU

( 24 - 30 )

6 rounds with a partner;
2 x Stairs
15m/arm x Single Arm Plate Pinch Grip Farmer Walk (each person does 15m/hand)
:30 Handstand Hold
:30 Hollow Hold
:30 Wall Sit
30 Plate Ground to Overhead @ 20/15kg

• Other than the carry, split the above work as needed)

3-5 supersets for quality:
20m Skillmill Sledge Push AFAP (damper 10/9)
20m Walking Lunges
Rest 2-3min btw sets

5 sets of Deadlift
Set 1: 6 @65% 1RM
Set 2: 6 @70%
Set 3: 6 @75%
Set 4: 4 @80%
Set 5: 4 @85%

30s ON, 30s OFF x12

1) power snatch @35/25kg
2) box jump overs

---

6 kertaa molemmat liikkeet

For time:
21-15-9 reps of:
WB 9/6kg
T2B
Cal Row

-- Rest 5 mins --

9-15-21 reps of:
Cal Row
T2B
WB 9/6kg