5x3
-RPE 9-10
-2.5min rest

For time :

Run 400m / Bike 1000m
30 Push-Ups
Run 400m / Bike 1000m
20 Push-Ups
Run 400m / Bike 1000m
10 Push-Ups

TC 12

3x 8-10/ side copenhagen raises

3x 5-8 nordic curl

TABATA vups/tuck ups + plank hold
TABATA starplank

E2,5min x5
8-8-6-6-4 sumo deadlift
30s hollow hold

10 min E2MOM:
• 2 Snatch Grip Pulls
• 1 Snatch
Recommended weight is 80% 1RM Snatch.

STRENGTH

Every 3:00 x 4 sets
6-8 Tempo inverted row on bar (3 seconds eccentric)
8-10 L-seated double dumbbell/kettlebell press (Z press)

WOD

AMRAP 9 minutes
3 Shuttle run (1 shuttle run=2x10m)
3 Medball clean (6/4 kg)
3 V sit-up
3 Shuttle run
6 Medball clean
6 V sit-up
3 Shuttle run
9 Medball clean
9 V sit-up…Continue adding 3-3 reps to the clean and V-up until time is over.

Rx+: @9/6 kg, V sit-up with ball.

ACCESSORY

For quality accumulate:
50 Band pull apart
50 Banded tricep push down

Emom28:

Min1: 20 swing
Min2: 10-15 punnerrus/ pystäri*
Min3: 15-20 gobletkyykky/ask.kyykky**
Min4: 20 vatsa
Min5: 10-15 rengassoutu
Min6: Koko min burpee-viivajuoksu
Min7: lepo

*vaihdellen jokatoinen kierros punnerrus, ja jokatoinen kierros pystypunnerrus tangolla
**vaihdellen jokatoinen kierros gobletkyykky ja askelkyykky

3 Rounds, each for time

800m Run
40/32 (cal) SkiErg / Row (alt)
20 Burpee box jump overs, 24/20″
10 Bar muscle-ups

Time cap. 10:00 / round

– Rest 4:00 between rounds –

Flow. alternate ski erg and row each round. You can choose which machine you do on the final round.

SESSION NOTES
Overview.
Longer intervals where the challenge is sustaining output while arriving at the bar muscle-ups in a good state. The run and machine work create cumulative aerobic fatigue, burpee box jump overs drive breathing higher, and the BMU reward athletes who can stay composed throughout. The goal is repeatable round times with controlled gymnastics execution.

Effort.
Work at ~8/10. Each round should feel demanding but sustainable within the 10:00 cap. You should finish with enough recovery capacity to attack the next round rather than survive it.

Feel.
Breathing builds progressively through the run and machine, then spikes on the burpee box jump overs. You have to stay composed and breathe well to be ready for the muscle-ups. The key sensation should be controlled fatigue rather than panic, if you hit the rig completely blown up, the earlier pacing was too aggressive.

Adaptation.
Develops repeatable high-intensity aerobic output while maintaining gymnastics quality under fatigue. Trains pacing discipline, transition efficiency, and the ability to execute muscle-ups at end of an interval.

Debrief.
– Were your round times consistent across all rounds?
– Did you arrive at the BMU composed enough to execute efficiently?
– Which movement caused the biggest pacing breakdown?
– What adjustment would help you preserve more capacity for the final movement next time?
– What two (2) things can you be proud of in this session?

Movement options.
Run → BikeErg 1600m / Row 1000m
SkiErg/Row → Any other monostructural movement for same calories (that’s not the same as 1st one)
Burpee BxJO → Lower box → Step over
Bar muscle-up → Jumping bar muscle-ups → Banded bar muscle-ups → Chest-to-bar pull-ups → Pull-ups

• You can also start with a set of bMU, then move to C2B or regular pull-ups to finish the remaining reps.

-strict ring muscle up & progressions
-jump rope skills double unders, cross overs, triple unders

Partner workout (YG,IG)

00:00-12:00
For time:
10 Rope Climbs
40 Strict Handstand Push-ups / BOX HSPU / Pike push up
60/40 Bike Calories

While P1 is working , P2 must hold a sandbag in bearhug position. Rx@45/30kg

12:00-24:00
3 rounds for time of:
Partner Run, 400 m
15 Synchronized Thrusters, 43/30 kg

24:00-32:00 (YG,IG)
AMRAP 8 mins
45/30 Row Calories
30 Overhead Squats, 60/43 kg or Front squat