21-15-9
Air squats
Kettlebell swing @24
Handstand hold sec

Tc: 5:00

Front squat 4 x 6

A,
Squat clean with 3” pause at bottom
+
Split jerk with 3” pause at dip
build to a heavy single in 15 mins

B,
You Go , I Go
Partner wod in 18 mins complete
1000m row
50 thruster @20/15kg
800m row
50 thruster @43/30kg
600m row
Remaining time :
AMRAP thruster @60/43kg

Gymnastics for quality
30min

BEGINNER
Wall kickup + negative HSPU

INTERMEDIATE
HSPU progression and cycling

ADVANCE
1x1m free handstand + HSPU

WOD
AMRAP 6min
YGIG

Preform as many reps as possible of
HSPU
While partner rests in deadhang

Scale as needed

Pystypunnerrus 5x5 (60-65-70-75-80%)

Leuanveto TAI Ylätalja 5x8-15
-kapea ote/kahva

Pystypunnerrus 3x10x50%
-joka sarjan jälkeen band-pull-aparts x20

EMOM 10 (0:40 work / 0:20 rest)

1) 7.62m Handstand walks
2) Double-unders

´
Snatch

3-5 x 1 @ continue to build up, go EMOM

LÄMMITTELY
3 Kierrosta, :45s töitä / :15s lepo.
1) 10 Lattiapenkkipunnerrusta käsipainoilla + maksimitoistot askelkyykkyä loppuaikana
2) 10 Kulmasoutua käsipainoilla + maksimitoistot istumaannousuja loppuaikana
3) Hiihto
4) “Thoracic birdge”

---

KUNTOHARJOITUS

20:00 Minuuttia laadulla ja tasaisella tahdilla:
16 Lattiapenkkipunnerrusta käsipainoilla
16 Kulmasoutua käsipainoilla, seisoen
16 Askelkyykkyä käsipainot eturäkkikannossa
10-15 Polven nostoa roikunnasta, lisäpainojen kanssa

:30s-60s lepo liikkeiden välissä.

---

HUOMIOITA
Harjoituksen tarkoitus on kehittää voimakestävyyttä ja toimia hypertrofisena harjoitteena, jossa hiotaan puolieroja sekä heikkouksia pois. Tähtää raskaisiin painoihin, joilla kuitenkin saisit sarjat tehtyä putkeen hyvän poltteen kanssa. Voit vaihtaa harjoituksen aikana painoja isompiin tai pienempiin.

A)
In every 2 ’ x 10 rounds
with single KB:
1 row
1 supinated row
1 swing
1 clean
1 front squat
1/1 kneel to stand
3-6 push op on KB
@heavy

B)
AMRAP 8’
double KB :
10 hang clean
4 alt. press
6 thruster

6 Intervals, alternating A1 & A2

A1. For time
500m Row
15 Thrusters @ 43/30kg (95/65lbs)
12 Bar-facing burpees

– Rest 2:00 before A2 –

A2. For time
400m Run
12 DB snatches, alt @ 32.5/22.5kg (70/50lbs)
15 or 21 Chest-to-bar pull-ups

– Rest 3:00 before A1 –

Number of chest-to-bars. Choose a challenging of reps that you can still do in no more than 2 sets (with short rests). Check out the movement options as needed.
Flow. A1 – A2 – A1 – etc. until completed 6

Overview. Short, mixed intervals alternating between a row–thruster–burpee piece (A1) and a run–DB snatch–pull up piece (A2). These are intended as fast, but repeatable ( = not all out) intervals, with 2/3 minutes rest to help you reset. The key is holding consistent splits without falling off in later rounds.
Effort. Aim for ~8.5/10 RPE. Each interval should be tough but not an all-out sprint. You should finish breathing heavy but be able to match your pace after the rest. If your times fall off significantly, you’ve gone out too hot.
Feel. Expect leg fatigue from the row, thrusters, run, and shoulders/grip taxed by burpees, DB snatches, and C2Bs. Breathing will be heavy throughout, the challenge is starting each set at a good pace even when the fatigue starts to build.
Adaptation. Build aerobic power, barbell and gymnastics efficiency under fatigue, and repeatability at high effort. Develop grip and shoulder endurance, plus pacing control with limited rest.
Debrief.
– Were your A1 and A2 splits consistent across rounds?
– Which movement became the bottleneck for you, and why?
– Did you manage your C2B sets as planned, or did you have to adjust?
– How well did you use the rest periods to reset for the next effort?
– Name three things that went well and one thing to improve on for next time.
Movement options.
Run/Row → SkiErg 400m, BikeErg 800m, Air bike 1000m
Thruster → 35/25kg (75/55lbs), 30/20kg (65/45lbs) or 25/15kg (55/35lbs)
DB snatches → 27.5/20kg (60/45lbs), 22.5/15kg (50/35lbs), 15/10kg (35/20lbs)
Chest-to-bar pull-ups → Pull-ups → Jumping pull-ups