AMRAP 10 @ steady pace

1-2-3-etc.
Ring muscle-up complex*
(10x) Cross-over single-unders**

• Ring MU complex = 1 toes-to-rings + 1 ring muscle-up + 1 ring dip ** You can also do cross-over double-unders, in this case keep the reps steady at 10/round

AMRAP 10 @ steady

1-2-3-etc.
Handstand walk pirouettes*
Rope climb

The HSW pirouette setup as per the video (5’ segments), you can kick down between the reps or go unbroken

3 sets:
10 DB Lateral Raises
10 Seated DB Rear Delt Flies
10 Incline DB Rows
- Rest as needed

Max cal
Echo bike

Muscle clean
4x 3

Power clean + hang power clean + push press
4x 1+1+2

Squat clean + jerk
5x 2+1

Clean pull
3x 3

Alternate A1/A2

A1. 3 Sets, rest 2:00 before A2

6 Strict dip @ RPE 8
12 Strict press @ 68+% (RPE 8-9)
18+ Push-ups*

A2. 3 Sets, rest 2:00 before A1

6 Pendlay row @ RPE 8
12 Strict pull-ups @ RPE 8
18+ Ring rows**

"The Unknown Soldier" - Sawolla

...on savua ja salamavaloja.

Partner WOD

Part A, 12' AMRAP
Partner A: AMRAP airbike for cals
Partner B: AMRAP power clean @ 60/40kg
3' Rest

12' AMRAP, YGIG style
30 abmat sit up
20 burpee pull up
10m bear crawl (each)

8kierrosta, Ygig
500m pyörä
10 box over burbee

3 - 3 - 3+ @70-80-90%
laske painot: 1RM x 90%