AMRAP 12
15 KB swings, 16kg
12 goblet squats
9 box jumps
6 T2B
3 HSPU

For time :

100-90-80-70-60-50-40-30-20-10 Single Unders
2-4-6-8-10-12-14-16-18-20 Push-Ups

TC 16

Kippileuka ja kipattu hspu🤸‍♀️

20 minute AMRAP

2 tire flips
12 tire jumps
22 hammer swings*

*alternate swings each round: over, under left side, right side

10+16

Chest-to-bar pull-up drills

5 – 3 – 1 of each:
Supine arch hold (2-sec) snap to hollow hold (2-sec)
Supine arch hold (2-sec) snap to a Russian v-up snaps
+
5-8 Small scapular rolls for control
5-8 Small scapular roll to butterfly pull-up drill
(Rest as you need between each exercise)
Rest 60 to 90-seconds between rounds

HSPU drills – 2 rounds of
10-sec Bent leg tripod headstand hold (against the wall) + 5 pulses of the knees
10 to 15-sec Bent leg tripod headstand away from wall
1-3 Tuck tripod headstand kip extension to handstand (against the wall)
1-3 Tuck tripod headstand kip extension to handstand (away from the wall)
(Rest as you need between each exercise)
Rest 60 to 90-seconds between rounds

Toes-to-bar drills
Kipping Toes-to-Bar complex – 2 sets
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
Rest 30-seconds b/t sets (set = all 3 movements)
+
5-10 Progressive toes-to-bar swings with straight legs*
* Each swing gets higher and higher

LÄMMITTELY
Teema: Lantio
Aktivaatio - venytys
- Lonkan sisä- ja ulkokierrot
- Lonkan ojennus ja koukistus
- Yhdellä jalalla lantionhallinta
- Core + lantio

AMRAP 15 min
5 x maastaveto
10 x rengassoutu
5 + 5 x pallon heitto seinään
5 + 5 x tempaus kp

8 minute EMOM, Alternating each minute:

1) 45 Second, Machine of Choice (Easy pace)
2) 5 Inch Worms
3) 20 Single Unders + 5 Barbell Front Squats + 5 Barbell Thrusters/ 20/15kg
4) 1 Wall Walk into :30 Second Wall Supported Handstand Hold

For time:
27 Thrusters, 43/30 kg
7 Wall Walks
50 Double Unders
21 Thrusters, 43/30 kg
6 Wall Walks
50 Double Unders
15 Thrusters, 43/30 kg
5 Wall Walks
50 Double Unders
9 Thrusters, 43/30 kg
4 Wall Walks
50 Double Unders
3 Thrusters, 43/30 kg
3 Wall Walks
50 Double Unders

** For time**

21 Squat cleans @ 61/43kg
9 Wall walks
15 Squat cleans @ 84/61kg
15 Ring muscle-ups
9 Squat cleans @ 102.5/70kg
21 Wall-facing handstand push-ups
6 Squat cleans @ 120/80kg
27 Chest-to-bar pull-ups
3 Squat cleans @ 142.5/92.5kg
Time cap. 20:00

Weight options (in kg).
21 @ 43/30 or 52.5/35 or 61/43
15 @ 52.5/35 or 61/43 or 70/47.5
9 @ 61/43 or 70/47.5 or 84/61
6 @ 70/47.5 or 84/61 or 102.5/70
3 @ 84/61 or 102.5/70 or 120/80

Strategy. The workout combines heavier squat cleans with high-skill gymnastics. Recognise what your individual limiters might be (cleans or gymnastics) and where your capacity is when deciding your approach.
Treat each set of squat cleans as just steady singles. You can push the pace a bit more on the barbell if you feel confident in your bar cycling and may need a bit more rest on the gymnastics. Pick a rhythm for each weight and do your best to manage your rest and stick to it.
Move through the wall walks at a steady, but fast pace. Keep the climbs quick, but try to stick to a consistent rhythm. Have a plan for how to split the ring muscle-ups, the wall-facing HSPU and the chest-to-bars. Understand where your capacity is an athlete and come up with a set breakdown for both that will allow you attack each movement, while being able to keep the breaks short.

Wall walk → Reduce reps (5 or 7 reps) → Wall walk ½ way
Ring muscle-up → Reduce reps (7, 9 or 12 reps) → Bar muscle-up → Chest-to-bar or regular pull-up (15 to 30 reps)
Wall-facing handstand push-up → Reduce reps (12, 15 or 18 reps) → Strict HSPU → Kipping HSPU

2 x 3 @ 65-70%
2 x 3 @ 70-75%
1 x 3 @ 75-80%
3 x 3 @ 70%

Go every 2:00

No contact muscle snatch + snatch balance

5 x 2+2 @ 50%, EMOM