4 rounds for quality
8 Table top raises
8 Kang squats
8/side Strict High Pulls
4-minute Assault bike

4 Rounds for quality
4 Jefferson curls
4 Russian pullover
4 Kneeling jump to box jump
4-minute Assault bike

Part A).
Skill Primer
Low Hang Muscle Clean, Front Squat & Pause Split Jerk (5-8 sets x 2+2+2 / 0:03 pause in split)

Part B).
Low Hang Clean, Hang Clean & Split Jerk
(8 sets x 1+1+1 / 60%-75%)

AMRAP 30 mins with partner
30 double unders (each) 60 SU (each
30 dumbbell power clean@2x22,5 kg (You go, I go)
45 double unders (each) 90 SU
30 toes to bar
60 double unders (each) 120 SU
30 target burpees

Goal: 3+ rounds

Apinaotteella roikkuminen, eli roiku neljällä sormella/käsi (ei kämmenellä vaan sormilla).
Työ / lepo niin että on raskas. Tarvittaessa voit lyhentää työpätkää sarjan edetessä.

3 heavy sets

Kommentoi mitä painoa käytit

3 rounds of:
5 Pause Ring rows
10 Alternating DB snatch
15 Reverse hypers on box
20 KB swings
Rest

2 Intervals

A1. 15-minute EMOM (0:45/0:15)
1) BikeErg for calories
2) KB clean and jerks @ 2 x 24/16kg
3) Shuttle runs*
4) Wall walks
5) Rest
* 1 shuttle run = 7.62m out + 7.62m

A2. 15-minute EMOM (0:40/0:20)
1) Cross-over single-unders
2) DB shoulder to overheads @ 2 x 22.5/15kg
3) Box jumps, 24/20″ (step down)
4) Devils presses @ 2 x 22.5/15kg
5) Rest

Rest 3:00 b/t EMOMs

Feel. Each interval should be a pace that you can maintain (barely) for the work duration, and recover to repeat your effort on short rest. Your pace/effort should be consistent from EMOM to EMOM, regardless of the movements.
Aim to be consistent with your calories/reps on each EMOM. Break the movements you feel are not sustainable for the work duration into sets as needed to ensure you are moving steadily through this piece.

Wu:10'min

45"sec Row/Ski
5 Rumanian DL
5+5 world's greatest stretch
5 Muscle hang power cleans
5+5 Quadruped Thoracic Spine Rotation
5 Front squats
5+5 90/90 Alternating

Increasing weight each set and change Ergo (For quality)

3 Intervals

A1. 12-minute EMOM*
3 Ring muscle-ups
6 Strict handstand push-ups
12 Air squats
* Alternate rep scheme if 3/6/12 not realistic: 2/4/12

A2. 12-minute EMOM (0:40/0:20)**
1) Shuttle runs*
2) Rope climbs
3) Handstand walks,7.62m segments
* 1 shuttle run = (7.62m) out + (7.62m) back

A3. 12-minute EMOM (0:40/0:20)**
1) DB hang power clean and jerks @ 2 x 22.5/15kg (50/35lbs)
2) 8 DB Walking lunges + Hand-release push-ups in the remaining time
3) Echo bike for calories
** Work for 0:40, rest for 0:20

Rest 3:00 between EMOMs

Ring muscle-up → Reduce reps (1-2 Reps) → Bar muscle-up → Chest-to-bar or regular pull-ups (3 to 6 reps)
Strict handstand push-up → Kipping HSPU
Rope climb → ½ length rope climbs
Handstand walk → Wall walk