2 waves, cleans: mid thigh, below knee, floor

8 rounds

Sumo mavea 3 sarjaa 6 reps

Partner workout

00:00-12:00
In 12 mins do:
50 Ski Erg Calories
50 Box Jump Overs, 60/50cm
50 Shoulder-to-Overheads, 50/35 kg
then in the remaining time, AMRAP of: (RELAY )
30 Double Unders
1 Rope Climb,

3 mins REST

15:00-30:00
AMRAP of :
20 Synchronized Bar Facing Burpees
30 Power Cleans, 50/35 kg
40 Alternating Front Rack Lunges, 50/35 kg
20 Bar Muscle-ups/ Strict pull up/ partner assisted pull up

5min on / 1min off x6, for quality, alt. between a&b:
a) 15/12cal machine
6+6 kb hang snatch
9 Goblet squat

b) 30s crossover / SU
10+10 (bodyweight) reverse lunge
5-10 strict TTB/ hanging knee/leg raise

Zone 2 / RPE 6 - ota iisisti, tämän on tarkoitus olla PK-treeni eli tasaista tahtia liikkuen hyvä hiki päälle.

Back squat 5x3

Pull-ups w/ extra weight

3 Rounds

@ 3/2/1 RIR
10-15 Standing barbell curl*
10-15 DB Pull overs
8-12 Lu raise

• Use an EZ curl bar if available

Gymnastics capacity

25 Pull-ups
25 Kipping handstand push-ups
25 Chest-to-bar pull-ups
25 Wall-facing handstand push-ups
25 Chest-to-bar pull-ups
25 Kipping handstand push-ups
25 Pull-ups

Rep scheme options. You can adjust the rep scheme down to your ability as needed: 20, 15 or 10 reps each.
Intent. Shifting gears a bit this week from toes-to-bars to pull-ups and to a chipper format. Break to sets as needed with the idea of keeping the rests fairly short (i.e. rather chip away at smaller sets where needed than do a big set only to get stuck).
Movement options.
Pull-ups → Ring rows
Chest-to-bar Pull-ups → Pull-ups → Ring rows
HSPU (wall-facing) → Strict HSPU (facing away from the wall) →Standing HSPU variation of choice
HSPUs (kip) → Reduce ROM (ab-mat(s)) → Push-ups

Warm Up
3 rounds
1 min rowing
10 goblet hold lunges/curtsy lunges/ box step ups
5 pause plate ohs
10 hardened ring rows
20 hollow rocks

Strenght
Snatch Grip Push Press behind neck + pause overhead squat 4x5+5reps@60-70-75-75% of 1rm snatch
rest 2-3 min bwn sets
4x superset
perform 15/12 calories mod/fast pace rowing and then
Thruster from ground 4x5reps@60-70-75-75% of 1rm
rest 2-3 min bwn sets
Weighted Chin ups 3x5reps@40-50-60% + 10 hammer/overhand grip dumbbell bicep curls
rest 2-3 min bwn sets

Metcon (80-85% effort)
20 min emom
1) 15 sec of double unders + Double KB Thrusters x 6-10reps @16/24kg
2) Burpee Pull ups x 6-10 reps
3) Bike erg x 15/12 calories / masters 45+ 14/11
4) Sledge Push x 15-20m at light/moderate weight
5) rest minute