WU

Speed

CF
6x vuorotellen
4min on, 2 min off
1.
6 power snatch 32,5/45kg
12/15 cal ski
18 wb
2.
9/12cal bike
6 thruster 32,5/45kg
3/6 BMU

Engine

Accumulate 120 Cal
30s on/30s Off:

• Echo Bike

Rest 3min

Accumulate 100 Cal
40s on/20s off:

• Row

Rest 3min

Accumulate 80 Cal
45s on/15s off:

• Ski

Accessory

4 Rounds:

• 3-5 Dragon Flag
• 10/10 KB Side Bend
• L-Sit Max Hold

20 Clean 70kg
40 Devils press 22.5kg
60 Toes to bar
80 Hang DB snatch 22.5kg
100 Pull ups
150 Box Jumps
200 Wall balls
150 Box Jumps
100 Pull UPS
80 Hang DB snatch 22.5kg
60 toes to bar
40 Devils press 22.5kg
20 Clean 70kg

Clean & Jerk

A) Build To a Technical Max

• 2 DnG Clean & Jerk

B) E90SEC X9

1-3:

• 1 C&J @95% from 2RM

4-6:

• 2 C&J @85% from 2RM

7-9:

• 3 C&J @75% from 2RM

Back Squat

• 3x2 @85-90%
• 3x1 @95%

*Rest 3min between

Metcon

E3MOM X4-6 (fiiliksen mukaan)

• 10 Pistol Squat
• 7.5m HSW
• 10 DL @60kg
• 7.5m HSW

Accessories

3-4 Sets For Quality:

• 20/20m KB Mixed Front Rack OH Carry
• 30m Heavy Farmers Carry

Rope climb, HSPU + T2B

25 minutes for quality

2 Rope climbs
4 HSPU
8 Toes to bar
1-2 min rest
Accessory:
Seated facepull with a band 5 x 20
Seated DB/KB 1-arm shoulder press, 5 x 10 /arm / light

40 min moderate
2 min ski / 2 min bike erg

For time

• 1,600-meter run
• 800-meter run
• 400-meter run
• 200-meter run

Engine

E12MOM X4

• 30 WB
• 30 Box Jump Over
• 30 Line Facing Burpee
• 24 Cal Row

+Easy C2 Bike Remaining Time

5 Rounds for total reps

Set of Bar muscle-ups
1000m Bike Erg

Intent. Work on your bar muscle-up capacity. Aim for a big (but not max) set each round, then recover while you’re biking. The bike should be at a fairly easy pace to allow you to recover in time for your next set. Aim to walk to the bar, jump up and go ( = work on your transitions). Keep chalk on the bike for a smoother transition.
Movement options.
Bar muscle-up → Jumping bar muscle-ups with hip snaps

With a running clock
@ 0:00
9-7-5 for time
SB cleans @ 70/45kg (150/100lbs)
Ring muscle ups
@ 10:00
18-14-10 for time
SB squats @ 70/45kg (150/100lbs)
Handstand push-ups
@ 20:00
27-21-15 for time
GHD sit-ups
Chest-to-bar pull ups

Overview. A three (3) part workout today. Each rep scheme goes up by 9-7-5, moving from more challenging to a little easier movements. You can push hard on each piece as this will then give you a decent rest before the next part.
Strategy. While you have three (3) pieces to complete, attack each one individually and trust that the rest period will be enough for you to be ready for the next one.
1st part: The SB cleans can be done as quick singles OR even touch-and-go if you’re strong at them. Aim to keep the ring muscle ups unbroken if this is within your ability, otherwise 1-3 sets/round.
2nd part: Do your best to keep the SB squats unbroken (bag held on the shoulder NOT bearhug). You can break the HSPUs to sets as it’s relatively easier to keep the rests short here (vs on the squats).
3rd part: Aim to keep the GHD unbroken if you can (but 2 sets is fine), then break the C2B according to your ability (e.g. 15-12/12-9/9-6 or 9-9-9/7-7-7/5-5-5). Most important thing here is to find sets that allow you to keep moving.
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest).
Debrief.
– How was your overall game plan on each? Did it play out how you thought or were there surprises?
– Were you able to push all three (3) pieces? If not, what happened?
– What changes would you make if you needed to repeat the workout and improve your result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
SB cleans → Lighter SB or D-ball 45/32kg (100/70lbs) → Dual KB clean and jerks @ 2 x 32/24kg (70/53lbs) or 24/16kg (53/35lbs)
Ring muscle-up → Bar muscle-ups → Jumping bar muscle-up → Strict chest-to-bar pull ups (9-7-5) → Strict pull ups (9-7-5)
SB squats → Lighter SB or D-ball 45/32kg (100/70lbs) → Dual KB front squats @ 2 x 32/24kg (70/53lbs) or 24/16kg (53/35lbs)
Handstand push-up → Handstand push up to ab-mat (reduced ROM) → Standing HSPU variation of choice → Hand release push ups
GHD sit-up → GHD sit-up to parallel → Ab-mat sit-up
Chest-to-bar pull ups → Pull ups → Ring rows

Ring MU

A) E90SEC X5:

• 1 Set of rMU

B) Gymnastic Strength

3-4 Rounds:

• 5-10 Ring Pull Up + 15-20s Chin Over Hold rest 45s
• 10-15 Kipping Ring Dip rest 45s
• 20-30s Ring Support Hold rest 45s

Strength EMOM

EMOM 20:

1: 50s Row
2: 10-15 DB Bench Press
3: 2 Legless RC (1+2 jos legless hyytyy)
4: Rest

Accessories

A) 3-4 Supersets:

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

*rest 2min between rounds

B) 3-4 Supersets:

• 10-15 Seated DB Lateral Raise
• 10-15 Banded Face Pull

*rest 2min between rounds