EMOM 9 ( Work 0:40 Rest / 0:20 )

1 Minute : Max Reps Bench Press @ 60% 1 RM
2 Minute : 15 Air Squats
3 Minute : 15 Sit-Ups

Every 1 min for 10 mins, alternating between:
8 Barbell Pendlay Rows, pick load
15 Ring Push-ups/regular/ incline

3x3@70-75%
3x2@75-85%
4x1@85-92%

For Time

10 down to 1
Wall walks
DB snatches, alt @ 32.5/22.5kg

Target time. < 13:00 CAP 16:00

– Rest 10:00-15:00 before part B –

For time
12 Ring muscle-ups
24 GHD sit-ups
36 Wall balls @ 30/20p
24 GHD sit-ups
12 Ring muscle-ups

Target time. < 10:00 CAP 14:00

Wall walk → Reduce reps (5-4-3-2-1-5-4-3-2-1) → Wall walk ½ way up
DB snatch → 32.5/25kg to 22.5/15kg
Ring muscle-up → Reduce reps (8 to10 reps) → Bar muscle-up → Chest-to-bar or regular pull-ups (12 to 24 reps)
GHD sit-up → GHD sit-up to parallel

Back squat

4 x 4 @ 80-86% (1-2 RIR), rest 3:00-4:00 b/t sets

Snatch

H2 @ Daily max
2-5 x 2 @ 75%, E2:00

– Work up to a daily max double, then perform 2-5 back off sets @ 75%
– Daily max = a max double for the day (with good form), not necessarily your all time max
– Drop the bar between each rep, reset and Go

Muscle snatch + Overhead squat

5 x 2+2 @ 50%+1RM snatch, EMOM

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Kyykky 2x2x90-92,5%

Etukyykky 5x3
-nousu kovaan kolmoseen
-tavoite noin 85-90% etukyykyn maksimista

Seal row 5x8
Pendlay row 1x20+ (muutama lämppäsarja alle ja yksi amrap sarja noin 30%)
Alatalja 5x15
-valitse yksi liike

EMOM 15 (3 rounds):
1: 150m Skillmill Run
2: 7 Burpee Box Jump Overs 60/50cm
3: 150m Skillmill Run
4: 15 Air Squats
- Rest 1min