6x every 3 min
6 OH Barbell Lunge
12 Burpees

• RPE 7
• choose light weight

4 rounds, 20s each
DB sots press L
DB sots press R
scap pull up
high jump to target

---

Overhead Squat

5 rounds
1 min on 1 min off
max reps OHS 61/43

---

• big sets of quality reps -RPE 7
• DO NOT REDLINE

For time:

25 T2B
50 DU
12 Burpee Pull-ups
50 DU
25 T2B

Rest 2:00

20 T2B
50 DU
9 Burpee C2B
50 DU
20 T2B

Rest 2:00

15 T2B
50 DU
6 Burpee Bar Muscle-ups
50 DU
15 T2B

16 min EMOM
ODD 6 tall cleans 50kg/30kg
EVEN 5 strict T2B

Gymnastic Skill Training
Ring/BAR Muscle up Practise (you choose)
1-2 sets of each parts
Kipping on Rings / Bar x 10-15 reps (small kip, keep upperback tight and cont-
rol on that "swing"
Kip to swing x 3-5 reps
Hips to rings / bar x 2-3 reps
Turning with lower rings, feet on the ground starting at "squat/Laying back down position" x 3-5 reps
Kipping or strict ring dips x 3-5 reps (use band for help if need to)
Jumping RING MU (take box under the rings, rings should be about shoulder/head level) x 2-3 reps
Last part will be 2-3 sets of x - reps / attempts for Ring Mu (use about 15-20 mins for this)

Accessory Work
2-3 rounds
10+10 plate windmill @5-10kg
20-30 weighted cossack squats @5-10kg (goblet hold)
15-20 hollow rocks
rest 1 min

Cool down
1 min cobra to downdog pose
10+10 thread the needle
5 cat cow exercise strech
5 russian baby strech

5 sets of Complex: Hang Clean and :02 Pause Split Jerk

Set 1: 2+2 @65% 1RM Clean & Jerk
Set 2: 2+2 @70%
Set 3: 2+2 @70%
Set 4: 2+1 @75%
Set 5: 2+1 @75%

• Rest 2-3min btw sets.

Hang cleans are above the knees and reps should be done as singles. On the split jerks, pause in the catch for 2 secs and focus on where your feet are, good and solid lock out.

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

Accessory Work
3 rounds
2 min empty sledge push (askellus koko jalkapohjalla rullaavana/kuopasevana) @ight work (or walking lunges for quality)
10+10 half kneeling banded crossbody over
:45 side plank R/L
rest 1-2 min

Cool down
2-3 min light cardio
2-3 min upperback smash with roller
2+2 min uppertrap with lacrosse ball against rig
1-2 min pigeon pose strech (each side)

Mobility

Banded Pull-aparts: Max reps in 2:00
+
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)