Back squat pyramid 2 - 4 - 6 - 8 - 10 - 8 - 6 - 4 - 2
2 min rest between sets

Emom32 = 4rds:

1: 40m farmers carry
2: 12 mountain climbers
3: 12 plate gtoh
4: rest
5: 6 plate thruster
6: mb/wb to shoulder
7: 6 cal echo
8: rest

"FRANkenstein"

For Time:

• 9 Thruster
• 21 Pull Up
• 15 Thruster
• 15 C2B
• 21 Thruster
• 9 Bar MU

Time Cap: 8min
Tie Break: Time after thrusters

♂ Barbell 50kg (40+: 40kg)
♀ Barbell 35kg (40+: 30kg)

3x9' AMRAP, 2' rest
3 up & down on stairs
30 DU / 60 SU
300m row
10 dbl DB hang power clean

5 sets:
3 Power Cleans
- Build by feel
- Rest 2min btw sets

Power Snatch

3 Sets Of:
3 DnG Power Snatch @75%

*rest 90s between sets
Into,

3 Sets Of:
2 DnG Power Snatch @75-80%

*rest 90s between sets
Into,

3-5 Sets Of:
1 Power Snatch @85+%

*rest 90s between sets

Front Squat
3x2 @80-85%
3x1 @90%+

*Snadisti enemmän painoo ku viime viikolla ykkösiin.
*rest 3min between

Intervals

E4MOM X4-5:

• 12/10/8/8/8 Cal Echo Sprint (ekalla kiekalla 12, tokalla 10, lopuilla 8)
• 3 SB Clean + 20m SB Bearhug Carry @50kg

Optional Accessory

3-4 Rounds For Quality:

• 8/8 Bulgarian Split Squat (2x DB)
• 15-20 Banded GHD Hip Ext.

*rest 2-3min between rounds

LÄMMITTELY

1 Kierros, 1:00 min töitä / :20s lepoa.

1) Wallball heitto
2) Pyörä
3) Askelkyykky kahvakuulat farmarikannossa
4) Hiihto
5) Käsipainotempaus vuorokäsin
6) Lankkupito

Valitse sopivat painot ja mallaa liikkeet lämmittelykierroksella.

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KIERTOHARJOITUS

24 x 1:00 min töitä / :20s lepoa.

1) Wallball heitto
2) Pyörä
3) Askelkyykky kahvakuulat farmarikannossa
4) Hiihto
5) Käsipainotempaus vuorokäsin
6) Lankkupito

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HUOMIOITA

Tässä harjoituksessa tavoite on kullakin minuutin työosiolla pysyä tasaisesti liikkeellä. Tarkoitus on kehittää lihaskestävyyttä, kehonhallintaa ja hieman hioa puolieroja pienemmäksi.

Valitse itselle sopivan haastavat painot ja liikevariaatiot siten, että pystyt ylläpitämään tasaista tahtia tai jopa kiristämään vauhtia loppua kohti!

Jerk

Split Jerk / Push Jerk

A) Build to days heavy 3RM (DnG)

B) 5x1 @100% from 3RM (keskity tekniikkaan)

Gymnastics

A) 12 min EMOM (skilli edellä, ei tarvii olla super raskas)

1: ''x'' T2B
2: ''x'' DU
3: ''x'' Wall Walk

*Valitse sopiva toistomäärä, pidä samana joka kierros

B) Ring Strength

4 Rounds:
- 10 Leg raised Ring Row
*rest 60s
- 8-12 Kipping Ring Dip
*rest 60s
- 20-30s Chin Over Rings Hold
*rest 60s

Strength EMOM
EMOM 20:

• 50s Ski (VK)
• 8-10 Strict Pull Up
• 10-15 DB Bench Press

Z2 Long Run

• 13km Easy Run (Puhevauhtia)

For time

21-15-9 Thrusters @ 61/43kg (135/95lbs)
5-3-1 Rope climbs

Time cap. 12:00

– Rest 8:00 –

For time

30/24 (cal) BikeErg
20 Power snatches @ 61/43kg (135/95lbs)
30m Handstand walk

Time cap. 8:00

Overview. Part A pairs moderately heavy thrusters with rope climbs. A shoulder, grip, and lactate tolerance challenge that will tax breathing and pulling strength at the same time. Part B starts with a strong machine effort, moves into barbell cycling, and finishes with a handstand walk. The aim is to ride the pacing carefully so you can attack the remaining work confidently.
Strategy.
Part A – As the thrusters are fairly heavy, you most likely want to break them from the first round (e.g. 14-7 or even 9-7-5). Overall your thruster strategy depends on your rope climbs (if you think these will be slow, can push the thrusters a bit more to buy time). Regardless, be smart on the 1st rope climbs to avoid getting stuck on the middle round. Steady pace based on your capacity. Make the most out of the footlock and aim to get up with 2-3 pulls each time.
Once you get through the first round, most of the work is done. Aim to keep the thrusters here to 1-2 sets. You’ll also know where you stand with the RC at this point so can either push the pace or slow down a bit as needed. The final round is going to feel bad so it comes down to how much you’re willing to push yourself.
Part B – This part should be all push. Start with a hard (but not max) effort on the bike. The snatches are either singles or small sets with quick breaks. Find a good rhythm and just keep moving. Do your best to get going with the first HSW right away after the snatches.
Instructions. Set the barbell and rope relatively close together in Part A to save transition time. In Part B, place the bike, barbell, and HSW lane in a logical flow so you’re not wasting time or breath moving around.
Debrief. Take 2–3 minutes after the workout to reflect
– Did your thruster and rope climb strategy in Part A hold up?
– How well did you transition from bike to barbell in Part B?
– How did the handstand walk go under fatigue?
-Name two (2) things you executed well. What’s one (1) change you’d make to improve next time?
Movement options.
Thrusters → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs) or 30/20kg (65/45lbs), these should be moderately heavy for you
Rope climbs → Reduce reps (3-2-1) → Rope climb pull ups (21-15-9 or 15-12-9) → Strict pull ups (15-12-9 or 12-9-6)
BikeErg → Row, SkiErg or Air bike for same calories
Power snatches → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs) or 30/20kg (65/45lbs), these should be moderately heavy for you
Handstand walk → reduce distance (50’/15m) → 10 Wall walks