Bench press + plyo push ups

5 x every 4 min
85% of 3 RM
3+7 RPE 8

12min

1min kp tempaus
1min istumaannousu
1min kk swingi silmien korkeudelle
1min laite

Ei lepoa, maksimitoistot

5 rounds with a partner:
60 double-unders, each at the same time
50 burpees, in synchro
40 toes to bar, split reps as needed with partner
30 alternating single-leg squats, split reps as needed with partner

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Option 2
5 rounds with a partner:
60 double-unders, each at the same time
50 burpees, in synchro
40 1- leg toes to bar, split reps as needed with partner
20 alternating single-leg squats,
split reps as needed with partner

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Option 3
5 rounds with a partner:
60 single-unders, each at the same time
40 burpees, in synchro
30 heels over hips, split reps as needed with partner
20 walking lunges, split reps as needed with partner

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Goal & Intensity:
–Practice partner work, endurance, and skill-based gymnastics movements.
–Keep the pace consistent and break reps smartly with your partner to maintain intensity and control.
–Most movements are performed together or shared, giving both intensity and brief recovery windows.
–Double-unders and burpees spike your heart rate, while toes-to-bar and pistols demand precision and control.
–Communicate clearly and constantly with your partner.
–Use rest wisely and aim for smooth, rhythmic movement throughout the workout.
RPE: 7–8
Training Focus: Endurance and skill – this workout improves aerobic capacity, bodyweight control, and team coordination, all important in competitive or team-based training.

4 x alkavalla 4 minuutilla

1 raaka tempaus + 5 valakyykky, pidä paino kohtuullisena
2 leuanveto lisäpainolla

Every 2 min x 6

sets 1-2
1 muscle snatch + 1 power snatch + 1 snatch
sets 3-4
1 power snatch + 1 snatch
sets 5-6
1 snatch

Power Clean + Power Jerk

10 x ( 2 + 2 ) @ Technique first ( Power Jerk is not same than "Push Jerk" )

Go Every 2:00

6min

9 käsipainotempaus
6 askelkyykky (käsipaino)
3 1-käden käsipainothruster

15min

Rinnalleveto + työntö (saksaamalla) 2,2,2,2

AMRAP 12

5 One Arm Devils Press
15 DB Squats
10/7 Calories Row

YGIG

DB 22,5/15kg
Masters 45+ 20/12,5kg
Masters 50+ Nainen 25kg ( ei nimiä, eikä numeroita )

Takakyykky 3x8

samat painot, tauot 2 min.