*split alternating both side double sets
2x1x[3+2]@barbell, 2+1@50%, 2x1x[2+1]@60%, 2+1@65%, jerk-%, rest btw sets 2min

12 min AMRAP:
• 2 Bar Muscle-Ups
• 12 Row (calories)
• 12 Front Squats 95/65#

Block Jerk

2 x 2 @ 70%
2 x 1 @ 75%
2 x 1 @ 80%
2 x 1 @ 85%
2 x 1 @ 90%

A: Push ups 3set
B: SA KB Rows 3set/arm
C: DB shoulder flys 3set
D: For time:
5-10-15-20-25-20-15-10-5 rkb swing

Skill Handstand

- harjoitellaan käsilläseisontaa seinää vasten vaiheittain. tarkoitettu niille, joilla haasteita päästä käsilläseisontaan.

E2MOM, 5 rounds
1-3 x Handstand
8-12 WB clean

ACCESSORY

3 rounds for quality
10 db lateral raises
Max ub Kipping hspu (määrä mitä jaksat joka kiekka unbroken
10+10 step Back lunges (tanko niskassa)
- rest as needed

• otetaan nää apuliikkeet nyt muutaman kerran, eli valmistaudu lisään painoo kumpaankin liikkeeseen

EMOMx25
1) 2 rope climb
2) 15 cal row
3) 15m sled push (moderately heavy)
4) 10-15 ghd sit ups
5) 40 double unders

Seated Shoulder press 5x5

5 rft
Buy in 500m row

12 deadlift @70
9 Front squat @50
6 handstand pushup

Buy out 500m row

5 Rounds for time*
80 Double-unders
20 Thrusters / Power cleans / Overhead squats / Push jerks / Front squats

• At start and then to start each minute: 3 Bar-facing burpees

Target time. < 14:00 CAP 18:00

Flow. 80 DU, 20 thrusters, 80 DU, 20 PCs, etc.

Barbell options. Heavy weight you could still do all movements unbroken with (IF fresh)
70/52.5kg – 60/42.5kg – 52.5/35kg

Pacing. 1) Stay relaxed on the double-unders, 2) Smart sets on each barbell movement. Don’t let the EMOM burpees catch you by surprise. Stay aware of the clock and time your set breaks so as to get the burpees done fast each minute.
Strategy. Have a plan for how you approach each movement, recognising that you may need to break in the middle of a set to perform the burpees.
As the workout progresses, be prepared to take a little break before the minute to give yourself a buffer on the burpees. You want to ensure you can do the burpees quickly and still transition right back to where you left off.
This workout doesn’t give much room for breaks, so focus on breathing through each rep on the barbell and the rope. The rope will be your only real opportunity to catch your breath, so take advantage of that.