1*3 @55%
2*3 @60%
1*3 @65%

2*2 @55%
2*2 @65%
2*2 @75%
2*1 @80-85%

For time
5 rounds
20cal row
12 wallball @6kg
6 snatch @40kg
2 Rope climb

3*10 , RIR 3

4min ON, 2min OFF *6 (3 rounds each)
A) 800m bike
10-20 HSPU
max reps alt. Hang Power Clean & Jerk @15kg

B) 600m ski
15-20 Toes to bar
Max reps burpees to target

2-3 Rounds @ 2 RIR

8-12 Incline DB curls
10-15 DB skull crushers
8-12/side DB External rotations

For time


75 Double-unders
25 Toes-to-bars

15 Clean and jerks @ 61/43kg (135/95lbs)

75 Double-unders
25 Toes-to-bars

12 Clean and jerks @ 83/56kg (185/125lbs)


75 Double-unders
25 Chest-to-bar pull-ups

9 Clean and jerks @ 102/70kg (225/155lbs)



75 Double-unders
25 Chest-to-bar pull-ups

6 Clean and jerks @ 111/80kg (245/175lbs)

Time cap. 22:00

Note. You can choose whether you change the plates right after the previous bar or just before the next one

Barbell options. Choose one you can finish

Number1 (smaller jumps) – 61/43kg (135/95lbs), 70/47.5kg (155/105lbs), 83/56kg (185/125lbs), 93/65kg (205/145lbs)

Number 2 (lower start A) – 52.5/35kg (115/75lbs), 61/43kg (135/95lbs), 70/47.5kg (155/105lbs), 83/56kg (185/135lbs)

Number 3 (lower start B) – 43/30kg (95/65lbs), 52.5/35kg (115/75lbs), 61/43kg (135/95lbs), 70/47.5kg (155/105lbs)

Number 4 (same weight) – 43/30kg (95/65lbs) or 52.5/35kg (115/75lbs) or 61/43kg (135/95lbs) throughout (no increase in weight)

Before you start. Take a moment to estimate how fast you think you’ll go on each part of the workout and where the bottlenecks/opportunities are. This is a good self-awareness and strategy practice that’ll help you prepare for competitions.

Overview. A descending barbell ladder wrapped in gymnastics and double-unders. The early rounds are about efficiency and saving your grip, the later rounds are about composure under heavier loads. The workout rewards athletes who manage fatigue early so they can attack the final two barbells with confidence.

Strategy. Think of the double-unders as the buy-in to gymnastics and clean and jerk = Keep them calm and steady, break if needed but not unnecessarily.

While you can go unbroken on toes-to-bar/chest-to-bars if you have the capacity, short breaks here won’t cost you that much time and will save your grip. Few ideas: 15-10, 10-8-7, 8-7-5-5 or a bigger set to open and then chip away. Stay relaxed on the kip and come off the bar before getting too close to failure.

For the clean & jerks, you’ll likely want to do singles from the start. Adjust your pace (increase rest between reps) progressively as the weight gets heavier. You can be a bit more relaxed (but not sloppy) on the lighter weights but with heavier ones, you’ll want to focus and commit to each lift to avoid any misses.

When changing weights, move with purpose. Have everything pre-staged so you don’t waste time.

Instructions. Pre-stage the weights needed as these can get tricky especially in kilos (this will be good practice). Set all stations about 1.5-2m apart.

Debrief. Take 2–3 minutes after the workout to reflect
– How efficient were your plate changes?
– Did you choose the right barbell pacing at each weight?
– How well did your set breakdown work on the gymnastics?
– How would you change your approach to this workout if you’d repeat it?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Double-unders → reduce reps (50/each time) → Speed rope steps
Toes-to-bars → Toes-to-rings → V-ups → ab-mat sit-ups
Chest-to-bars → Pull-ups → Jumping pull-ups → Ring rows
Barbell → see options above

45min AMRAP
max cal Echo Bike
Every 1min 15sec: 5 burpee
Start with burpees at 0:00.
(36 rounds)

Squat Proge

Back Squat:

• 1x3 @70%
• 1x2 @80%
• 1x1 @90%
• New PR Attempt in 1-3 sets (jos tuntuu siltä)

Snatch

A) 3 Position Snatch (floor, below & above knee)

• E3MOM X5-6

*älä tiputa tankoa setin aikana
*add paino each setti

B) Squat Snatch

• 3-4x1 @100% from complex weight

*rest 2min between

Metcon

4x 3min On/2min Off:

• 20 GHD
• 12 DB Box Step Over @2x35lbs
• AMRAP: Rope Climb

Accessory

3-4 Rounds For Quality:

• 10-15 Heavy KB Swing (oikeesti heavy, ei tarvii tulla silmien tasolle)
• 45/45s Copenhagen Plank
• 15/15 Weighted Calf Raise

*Rest As Needed

Warmup
8 min
EMOM5
2 clean pull + 2 muscle clean + 2 tall clean
Power Clean
Build up to heavy 1
TC 25 min
Accessory
Collect 4 min total time in handstand hold
- every break -
Hip raise 12/12
Pushup 20