10 thrusters
10 pull-ups
30 double unders

TC 10min

C&J

A) WU Plyo

4 Sets Of:

• 3 DB Squat Jump

rest 30s

• 3-5 Plyo Push Up

rest 90s

B) PC + FS + Jerk

• 1+1+1 @75% of 1RM C&J

rest 90s

• 1+1+1 @80%

rest 90s

• 1+1+1 @85%

rest 90s

• 1+1+1 @85+

Push Press

• 2x5 @75%
• 2x3 @80%

rest 2min between sets

Metcon

2 Rds For Time:

• 2 RC (1 legless/1 normal)
• 9 GTOH @42.5kg
• 12 Cal Ski

-Rest 4min-

2 Rds For Time:

• 4 RC
• 18 GTOH @30kg
• 12 Cal Ski

Accessories

A) 3x Superset:

• 10-15 DB Incline Bench Press
• 10-15 Feet Raised Ring Row

*rest 3min between rounds

B) 3-4 Rounds For Quality:

• 10/10 KB Gorilla Row
• 10 Lu Raise (2x Plate)
• 10-15 No Feet Hang Muscle Snatch

*rest as needed

Hang power clean

4 x 3 @ 70+%1RM Power clean, Rest 2:00 between sets

EMOM 16 or 20 (0:40 work / 0:20 rest)

1) Bar muscle ups
2) Cross-over single or double-unders
3) Handstand push-ups*
4) Rest

You can pick the HSPU variation (wall-facing, strict, kipping or any of these to a deficit). Pick one that is challenging and you know you’d need to work on. You can choose a different variation each round as well if wanted.
Intent. Accumulate EXCELLENT repetitions in each movement, move at a steady pace and don’t push the movements to failure.

Movement options. You can also choose to drop a movement off if feeling very fatigued.

Bar muscle-up → Jumping bar muscle-ups → Glide hip snap to the bar drill
Cross-overs → Double-unders → Single-unders
HSPU → Standing HSPU variation of choice → Hand-release push-ups

LÄMMITTELLY
2 kierrosta - 40s./20s.
1. AKK - jarruttava punnerrus
2. Istuen hyvää huomenta
3. Rullan päällä selin ”pystypunnerrus”
4. Lantionnosto lonkan loitonnuksella
5. Lähentäjänvenytys kierrolla oik.
6. Lähentäjänvenytys kierrolla vas.
7. Pull over vk

VOIMA
3 x 6 Sumomave
Lepo 1.5min

3 x 6/puoli Pystypunnerrus toispolviseisonnassa
Lepo 1.5min

AMRAP 8
8 x jefferson curl
8+8 x lankussa kp/kk siirto
8 x uimari selinmakuulla

2:00 on/ :30 off x2 rounds:
1: row
2: 10 d-kb deadlift + 12m farmers carry
3: sled push/pull
4: bike
5: 3 burpee broad jump + 8 walking lunges
6: 12 sit up

Deadlift
• 1 set of 5 reps at 65% NT1RM
• 1 set of 5 reps at 72.5% NT1RM
• 3 sets of 5 reps at 77.5% NT1RM
• 1 set of 5+ reps at 77.5% NT1RM

1)
E2:30 x4:
7 deadlift + 4 heavy and low kb swing

2) emom12:
1: 8 cal machine
2: 6 ring row + 12 air squat
3: 12 american swing

EMOM12:

A) DB Biceps curls
B) DB Triceps
C) DB Back lateral raises

EMOM20:

A) Hamstring w rower
B) DB Bench press
C) Bulgarian split squat
D) DB Strict press