WARMUP:
9090 leaning
downdog to cobra
back rock, stretch, sidebend

AMRAP:
prone shoulder external rotation +
flexion
box hip extension
thoracic cars
ankle mob. (knee over toe + extra tibial rotatio)

AMRAP:
crab extension
hip rotation over the box
half kneeling pallof rotation
quadruped neck cars

AMRAP:
single arm scapula pull up (band assist.)
kneeling hip mobility
Back flexion with band
wrist extension into wrist push up

Vipunostot taakse 3x20

Vipunostot sivuille 3x20

Band-pull-aparts 3x30

Kapea penkki 3x5 (50-60-70%), 75% x Amrap

Zone 1:
-Run

Zone 2:
-Sled pull YGIG 12,5 m

Zone 3:
-Ski 150m
-Shuttle run 60m

Zone 4:
A: Airbike 8-10 cal
B: rest

Zone 5:
A:
-KB Swing x 6-8
-Box jump x 6-8
-Jumping lunge 6-8

B: Rest

Zone 6:
-RowErg

-1 round
- 6,5min work / 1min rest

15 min
45sec easy pace/ 15 sec all out

8min Row
7min Ski

Target: 225cal

Clean and jerk (Snakes n Ladders)

10 x 1 @ 80+% go every 2:00-3:00 between sets

– Do your first lift @ 80%. If you make a lift you add 3%, if you miss a lift you take off 5%. (Ex. 80%(V)–>83%(V)–>86%(X)–>81%…)

C&J

A) E2MOM Till Days Heavy

• Hang Clean + Jerk

B) 4x1min On/30s Off

AMRAP:

• Power Clean & Jerk @70% from days 1RM

Squats

Back Squat:

• Build To Days Heavy 1RM @RPE 9 (90-95%)

• 3x2 @85%

Front Squat:

• 3x2 @82.5%

Accessories

A) 3-4 Rounds for Quality:

• 10/10 KB Side Bend
• 10-15 Strict T2B
• 10/10 Banded Pallof Press

B) Optional

E3MOM X3:

• 8/8 DB See Saw Press
• 5-10 Feet Raised Ring Row

1 RM ykkösmaksimi

1) e2:30 x4:
6-5-3-3 takakyykky
12 vuorokäsi pystäri

2) 26-20-14-8-2:
Heilautus
Lisäpaino ask.kyykky taakse (toistot puoliksi/jalka)
Suorinjaloin oh vatsa (paino suorilla käsillä)
Vuorojalka linkkari
Yhdenkäden thruster (toistot puoliksi/käsi)
max cal laitteella
-18min-

Handstand push-up capacity

EMOM 16 (0:40/0:20)*
1) Wall-facing HSPUs
2) Strict HSPUs
3) Kipping HSPUs
4) Rest

• Your aim is to accumulate as many EXCELLENT repetitions of each variation you can in a 40-sec window. This means a single set on the wall-facing HSPU but could be multiple short sets on the strict and the kipping variations.

Options. You can do any of the variations with a deficit (or use ab-mats to reduce range where needed) and can also use parallettes for the strict and kipping HSPUs. The main thing is to challenge yourself with either intensity (difficulty) or volume (reps).

Movement options. You can sub these in for any of the variations you cannot yet do.

Box pike HSPU → Standing HSPU variation of choice → You can also choose to switch the EMOM for 2-4 rounds of the following HSPU complex:

– Negative pike HSPUs (3 x 5 seconds down)
– Pike HSPUs (3 reps)
– Negative standing pike HSPUs (4 x 5 seconds down)
– Pike HSPUs (4 reps)
– Negative tricep push-ups (5 x 5 seconds down)
– Tricep Push-ups (3 reps)

Bar muscle-up capacity

Option 1 – If you can do sets of 6+ reps:
5 Rounds for total reps
Set of Bar muscle-ups
1000m BikeErg

Option 2 – If you can do sets of 3-5 reps:
10 Rounds for total reps
Set of Bar muscle-ups
500m BikeErg

• Go for one big set each round. You can use the bike in two (2) ways: 1) Use it to recover (easier pace) to prepare for your next (big) set, 2) Use it to challenge the next set (harder pace). Choose 1st if you’ll be in the 3-7 range (on average) on your sets. Choose 2nd if you’ll do 8+ reps/set. IF you think you’ll get 0-2 reps/set, choose a movement option from below.

Movement options. Jumping bar muscle-ups with hip snaps → Jumping bar muscle-ups → Pull overs → Single kipping pull-ups (focus on max hip thrust)