every 90 sec x 10

Power snatch into OHS + squat snatch

Catch high and ride it down. Pause 1 sec before going down. BB @~70%

Alkulämmittely 800m hölkkää + venyttelyt + 400m reippaasti.

2 x 6 minuuttia tavoitevauhdilla. Lepo 2:00 vetojen välissä.

Loppuverkka.

For time
10-9-8-7-6-5-4-3-2-1
Thrusters @ 52.5/35kg
Bar-facing burpees

Target time. < 11:00

– Rest 6:00 –

For time
60 Wall balls @ 9/6kg
180 Double-unders
60 GHD sit-ups

Target time. < 11:00

Overview. Part A is a descending ladder of thrusters and bar-facing burpees—simple but hard. This isn’t an all-out sprint; with 55 reps of each movement, you need smart pacing and mental strength to stay consistent through those middle rounds.
Part B is a chipper with emphasis on bigger sets. This is about holding form and rhythm while managing accumulated fatigue from the first piece.
Overall, your goal is to move fast, but stay smart—avoid early blow-ups, minimise transition time, and stay mentally locked in on both efforts.
Strategy.
Part A – With no in-built transition/rest between the movements, you have to ask yourself if you can just push through OR need to find those breaks somewhere. That might mean a few breaths before the next set of thrusters, controlling the burpee pace (step down and/or up). Don’t go out hot; rounds 7 to 4 will be where the workout happens.
Part B – Unbroken is a great idea in theory, but be strategic in execution. Challenge yourself to start the wall balls with a big set—even if it’s not all 60. Break with intent. On the double-unders, rest only if you trip. Once you’re on the GHD, aim to stay on until it’s done:
– Short break? Stay seated, hands on handles.
– Longer break? Slide feet out of pads and sit upright to recover.
Every second you save on transitions or unnecessary rests counts.
Instructions. For part B, set the equipment up 2-3 meters apart to allow for easy transitions (this is your built-in rest).
Debrief. Take 2–3 minutes after the workout to reflect
– How did you manage your pace in Part A vs. Part B?
– What round or movement became your bottleneck, and why?
– How did your transitions affect your overall time?
– Name two (2) things you executed well. What’s one (1) thing you’ll adjust next time?
Movement options.
Thrusters → 43/30kg (95/65lbs), 35/25kg (75/55lbs), 30/20kg (65/45lbs)
Double-unders → reduce reps (150, 120 or 90) → Speed rope skips
Wall balls → you got this
GHD sit-ups → GHD sit-up (parallel) → Toes-to-rings → ab-mat sit-ups

EMOM 6 @ increasing pace

1) Row
2) Air bike
+
1-2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
1:00/side Front Rack mobility drill
+
2 Rounds @ empty barbell
5 Front squats
5 Push press
5 Thrusters
30 Speed rope skips
+
Build to workout weight for thrusters
Practice a few sets of bar-facing burpees, double-unders and GHD sit-ups between weights.
+
3-2-1 @ workout weight
Thrusters
Bar-facing burpees

LÄMMITTELY

2 Kierrosta, 1:00 min töitä / :20s lepo.
1) 8-12 Askelkyykkyä vuorojaloin käsipainot farmarikannossa + Maksimitoistot istumaannousua
2) Pyörä
3) 8-12 Kapean otteen penkkipunnerrusta + Maksimitoistot kahvakuulaheilautusta
4) Soutu

Nosta vauhtia ja valitse sopivat painot lämpöjen aikana.

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KIERTOHARJOITUS
6 Kierrosta, 1:00 min töitä / :20s lepo.
1) 8-12 Askelkyykkyä vuorojaloin käsipainot farmarikannossa + Maksimitoistot istumaannousua
2) Pyörä
3) 8-12 Kapean otteen penkkipunnerrusta + Maksimitoistot kahvakuulaheilautusta
4) Soutu

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HUOMIOITA

Harjoituksen tarkoitus on kehittää koko vartalon lihaskuntoa sekä hieman kestävyyttä. Hyvin onnistuneessa harjoituksessa saat tehtyä tasaisen suorituksen alusta loppuun pienen poltteen kanssa. Pyri valitsemaan keskiraskaahkot painot siten, että saat sarjat aina hyvin putkeen laadukkailla toistoilla.

Gymnastics

E2mom for 40min
For quality, 1-5 reps/meters of:

• Headstand/ Handstand/ HSPU
• Skin the cat/ up&over
• Handstand walk challenges
• T2B/ Pull-up/C2B/MU

Block deadlift 1rm

Snatch w/ 2-sec pause @ receiving + Snatch

6 to 8 x 1+1 @ 60-75%1RM snatch, go every 1:00-1:30

Do your first set @ 60%1RM snatch and build up within the percentage range over the remaining sets
– Pause for 2-seconds in the receiving of the first rep before standing up
– Drop the bar between each rep, reset and go

Jerk rack hold

3 x 5-seconds @ 100+%1RM jerk, go every 2:00-3:00

– Set the rack/block height so that you can unrack the bar straight up without need to step back.
– Elevate your shoulders slightly to prevent the bar pressing on your neck (so you won’t pass out). IF YOU FEEL DIZZY, RACK THE WEIGHT IMMEDIATELY. If possible, do this from blocks to stay safe.
– Do your first hold @ 1RM jerk, then if that felt ok, you can go slightly heavier.
– Intent is to build your trunk/back strength and confidence with heavy loads in front rack position.