frontsquat up to heavy (can be daily 1RM)

Strongman

OH Lunge

• Build up to days heavy 10RM (5/5) OH Lunge

EMOM 16

1: 10m Heavy Yoke Carry
2: 10 SB Squat
3: 30m DB Heavy Farmers Carry
4: Rest

Metcon

5 Rounds For Time:

• 20 T2B
• 15 Deficit Push Up (plate)
• 10 Pistol Squat

Accessories

4 Rounds For Quality:

• 10/10 DB Hammer Curl
• 10-15 DB Skull Crusher

Accumulate 15, 30 or 45 Ring muscle-ups

Set of ring muscle-ups

After every set of muscle-ups, perform 10x Cross-over single-unders OR double-unders for every muscle-up completed. e.g. 5 Ring MU = 50 CO SU or DU
Number of reps. Choose based on your capacity, you’re looking to hit sets of at least 3 repetitions, ideally more.
Movement options.
Ring muscle-up → Seated ring muscle-ups → Bar muscle-ups → Jumping bar muscle-ups
Cross-overs/double-unders → Speed rope skips

Hang power snatch 1RM

Row Intervals

5x4min On/2min Off:

• Row for Meters

*RPE 7/10

Accessories

A) 3-4x Superset:
- 45-60s SB Bearhug Hold
- 10/10 KB Side Bend

*rest 2-3min Between Rounds

B) 3-4x Superset:
- 30/30s Weighted Side Plank
- 10 Banded GHD Hip Ext. + 30s Hold

*rest 2-3min Between Rounds

10min easy
3 x 8min 185-190W
3min easy between sets
10min easy

Strict Press

A) 2x3 @RIR 1-2

B) 3x2 @RIR 0-1

*E3MOM

Push Press

• 3x8 (TnG)

*RIR 2
*E2MOM

Weighted Pull Up

10-8-6-4-2

*Nouseva paino, vika 2 @RIR 0
*E3MOM

DB Snatch Ladder

• 20 DB Snatch @15kg
• 50 DU
• 15 DB Snatch @22.5kg
• 50 DU
• 10 DB Snatch @25kg
• 50 DU
• 5 DB Snatch @30kg

Accessories

4 Rounds For Quality:

• 10-15 Seated DB Lateral Raise
• 15-20 Banded High Pull
• 10 KB Front Raise

Floor press 12x3

LÄMMITTELY
15min amrap
200 m hiihto/soutu
20 x lankussa olkapääkosketus
20 x kehonpainokyykky
20 x dead bug
20 x AKK pohjepumppailut

EMOM 25min
3 kierrosta
8-12 x maastaveto + kyykky
10-12 x rengassoutu
20 x vuorikiipeilijä
60s. Lepo
1 min tauko
3 kierrosta
30-40s. hiihto
30-40s. pyörä
30-40s. soutu
60s. Lepo

AMRAP8
8+8 split stance BB good morning
16 situp

AMRAP8
8+8 hamstring bridge
16 crossing mountain climber