4 rounds of:

10-12 db bench press
- rest 90 sec
10-12+10-12 one legged deadlift with two db´s
- rest 90 sec

4 Power Clean (70/50kg) + 6 Box Jump

Thruster → push press → push jerk → split jerk 1-1-1-1-1-1-1

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

5 x 3 pause front squat
- leave two reps in the tank
- rest 3 min btw sets

Bicep curl
5x10r
90s. Recovery

5 kierrosta 90s töitä/90s lepo

5-12 käsilläseisontapunnerrus
max cal soutu

Find heavy jerk in 15min

15 min to build to a tough 2 rep tng power clean.

21 ring dips
42 AbMat sit-ups
50 double-unders
15 ring dips
30 AbMat sit-ups
50 double-unders
9 ring dips
18 AbMat sit-ups
50 double-unders

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Goal & Intensity
-Build gymnastics-based muscular endurance and skill under fatigue, especially in ring dips and jump rope work. -The goal is to manage sets intelligently and maintain full-range, clean reps throughout the workout.
-A fast but controlled triplet that repeatedly loads the shoulders and midline while keeping the heart rate high.
-Ring dips and sit-ups should be completed in no more than three sets, and double-unders in under one minute each time.
RPE: 8, hard and breathy, but still under control.
💡 Coach’s Tip
Start ring dips with conservative, confident sets and save your rhythm for the final round, most lose time by opening too aggressively.
Why this workout: The classic 21–15–9 format teaches pacing and repeatable effort at high intensity. Combined with double-unders, it develops shoulder stamina, core strength, and the ability to perform skills while fatigued.
Pre-workout Skill Work:
Jump rope practice primes coordination and helps to choose the right scaling before the workout.
Practicing the kipping ring dip reduces shoulder strain and allows smoother movement during the WOD.

For Time With Partner

1 Bar Mucle Up
2 Wall Walks
3 Squat Cleans 50/35kg
4 Bar Facing Burpees
5 Deadlifts 50/35kg
6 Chest-to-Bar Pull-Ups
7 Box Jumps 24"/20"
8 Front Squats 50/35kg
9 Toes-to-Bars
10 Back Rack Lunges 50/35kg
11 Handstand Push-Ups
12 Thrusters 50/35kg

YGIG

​​The flow will start with 1 Bar Muscle Up. Then do 2 Wall Walks and 1 Bar Muscle Up. Then do 3 Squat Cleans, 2 Wall Walks and 1 Bar Muscle Up. Continue this until the final round of 12 Thrusters, 11 Handstand Push-Ups, and each movement descending in repetitions all the way down to 1 Bar Muscle Up.