Strict Pull-Ups 5 Sets, every set to failure

5 x maximum reps. Go every 2:30

When fresh you must perform at least 7 unbroken, if cannot use band.

3 Rounds For Time :

21/15 Calories ( Row or Bike )
15 Deadlift 100/70kg
9 Bar Muscle Ups

TC 12

12 rounds with a partner:
9/12-cal row
10 burpees
8 double-DB power cleans (15/22.5 kg)

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– Partners alternate rounds for 6 rounds each.
Goal & Intensity
-Go hard each round, recover while your partner works, and finish every round in under 2 minutes.
-Each effort feels like a short sprint, but the pace stays consistent across 6 rounds.
-Hit the rower aggressively from the first pull – it gives you “free” calories right away.
RPE: 8–9 → push hard during rounds, recover during partner’s turn.
Why: This workout builds the ability to go all-out in short bursts while improving both conditioning and strength endurance.

Metcon (time)

"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Timecap: 50 minutes

Metcon (time)

15-12-9-6-3 reps for time of:

Ring-dips
Hang power cleans 60/40kg
*30 double unders after each round

Timecap: 12 minutes

80 (40/40) Windmills. Break anyhow

OR

50-100 GHD sit-ups. Break anyhow

9min alkavalla minuutilla

1. 15 2kp raaka rinnalleveto riipusta
2. 10-15 boksihyppy
3. 15m raskaan pallon/säkin kantaminen karhuhalauksessa

Pidä intensiteetti korkeana riveissä ja boksihypyssä

Romanian Deadlift + Bent Over Row

4 x ( 6 + 3 ) x every 2:30

Snatch E90S x 8

2 hang squat snatch

4 x 2min töitä/2min lepo

5-10 etunojapunnerrus
10-20 seinäpallo
max cal soutu

Hang snatch
6-8 x 3 (1+2) above knee + below knee