4min machine - 2min skill / mobility x6: In skill / mobility section, alternate between a & b:
a) HSW / HS skill work
- e.g. partner assisted HSW, band / wall / box supported HS hold / feet on box HS hold or around the world
b) mobility of coach's choice

RPE6 / @ zone 2

Treenin flow: 4min konetta, 2min skilliä, 4min konetta, 2min mobilityä. Toista 3 kierrosta.

Back squat

3 sets each, alternating

2 @ 88+% (3 RIR 1st set, 2 RIR 2nd set, 1-2 RIR on the final set)
4 @ 78+% (3 RIR 1st set, 2-3 RIR 2nd set, 2 RIR on the final set)

Rest 3:00-4:00 between sets

4 rounds
10+10 crossing box step up
16 windshield wipers with plate

3 rounds
12+12 shoulder external rotation from knee
12 seated behind neck barbell press, snatch grip

3 rounds
10+10 9090 hip internal rotation lifts
20 Landmine twist

Tabata: side plank hold
- alt. Sides

Partner Workout ( You GO, I GO)

Every 6 mins x 5 sets

1st set
Dumbell “Fran”
21-15-9
Kipping Pull up
Dumbell thruster 2x22,5/15kg
Remaining time is rest!

2nd set
21-15-9
Box jump @60/50cm
Dual dumbell snatch @
Remaining time is rest!

3rd set
21-15-9
1 Push up + 1/1 Renegade row
DB Box step over @50cm
Remaining time is rest!

4th set
21-15-9
Dual Dumbell Cl & Jerk
Strict Pull up / partner assisted Pull up
Remaining time is rest!

5th set
21-15-9
Dual dumbell burpee
Bear hug sand bag squat
Remaining time is rest!

3 Sets:
10 DB Lat Pullovers (bench supported)
10 Lying (bench) Double DB Bicep Curls
10 Seated DB Skull Crushers
- Rest as needed btw sets

5-minute AMRAP

10m Handstand walk
1 Rope climb

Intent. Accumulate excellent repetitions of HSW and rope climb. This is a common movement combo where fatigue accumulates quickly. Be intentional with your breaks in-between with the aim of keeping a steady pace for the whole 5-minutes.

Front Feet Elevated Lunges

4 x 5 - 8, both feet

Go Every 3:00

2-3sets:

10-15 barbell bicep curl
10-15 GHD back extension
10+10 kb side bend

2-3 sets:

8+8 Db row
8+8 Db press
8+8 deadbug