3 x 3 60-70 kg clean pulls from the floor (pause below and above knee)

EMOM 40 min:
1) 5-8 strict pull-up
2) 10 burpee
3) 10 V-sit-up
4) 10 push-up
5) 40 sec plank
6) 3-6 ring dip
7) 40 sec side plank (R)
8) 40 sec side plank (L)

STRENGTH

5 sets (1 set every 2:00)
6 Tempo deadlift (3 seconds eccentric)
- "Touch and go” reps
- Same weight across

WOD

400m Run
30 Wall ball (6/4 kg)
5 Laying to standing rope climb
-Rest 3 minutes-
5 Laying to standing rope climb
30 Wall ball (6/4 kg)
400m run

Rx+:
400m Run
40 Wall ball (9/6 kg)
5 Rope climb
-Rest 3 minutes-
5 Rope climb
40 Wall ball (9/6 kg)
400m Run

Time cap: 15 minutes

COOL DOWN

Foam rolling 1-1 minutes each:
Hamstrings
Quads
Glutes

Shoulder press 3x8, 1x6, 1x5, 1x4

Gymnastics capacity

“Plan – Do – Reflect” (Deliberate practice)
2 or 3 rounds
2-minutes: Monostructural* @ easy pace
2-minutes: 2 – 5 Ring muscle-ups, Go every 0:30 – 0:40 (3-4 sets)
+
2 or 3 rounds
2-minutes: Monostructural* @ easy pace
2-minutes: 4 – 12 Toes-to-bars, Go every 0:30-0:40 (3 sets)
+
2 or 3 rounds
2-minutes: Monostructural* @ easy pace
2-minutes: 4-8 Strict handstand push-ups, Go every 0:30-0:40 (3-4 sets)
+
2 or 3 rounds
2-minutes: Monostructural* @ easy pace
2-minutes: 6 – 12 Single-leg squats, alternating, Go every 0:30 – 0:40 (3-4 sets)
* Aim to walk each segment as fast as possible
+
The final part is optional
2 or 3 rounds
2-minutes: Monostructural* @ easy pace
2-minutes: 1-3 Rope climbs, Go every 0:40-1:00 (2-3 sets)

• This can be Air or Echo bike/Row/Ski erg/Bike erg/Jog, you can stay with the same modality for all 2-minute segments OR change around as wanted.

Flow. You’ll do all 2 to 3 rounds of a single movement, before moving to the next. (i.e. you’ll do 2-3 x 2-min monostructural + 2-min Ring muscle ups BEFORE moving to 2-3x 2-min monostructural + 2-min TTBs etc.)

Number of rounds. Choose based on how your body is feeling. You can do 2 rounds on some movements and 3 on others (consider also, which movements do you need to work on the most).

Intent. Your aim is to accumulate as many excellent repetitions as possible.

Note. There is no additional rest between the parts, this is a continuous 32 to 48-minute effort

Movement options.
Ring muscle-up → Seated muscle ups, assist with the feet as needed → Box Russian dips
Strict HSPU → Kipping HSPU → Wall walks → Standing HSPU variation of choice
Toes-to-bar → Kipping Toes-to-Bar complex (to work on mechanics) → Hanging knee raises (to work on capacity)
Single leg squat → Pistols to a band → Single leg squats to a box
Rope climb → Pull to standing from the floor (2/climb)

A1. Bench press 1 RM

B1. Front squat 12 reps x 3 sets, RPE 8-9
B2. Seated band row 8-10 reps x 4 sets, RPE 8-9

C1. Good morning 17 reps x 3sets, RPE 8-9
C2. Hanging leg raise 12-14 reps x 3 sets, RPE 8-9
C3. Shoulder complex 10 reps x 4 sets, RPE 8-9

5 rounds for time:

5 min bike erg
40 air squats
30 walking lunges
20 step ups
10 jump squats

A1. Front squat 5 reps x 2 sets, RPE 8-10
A2. KB gorilla row 10-12 reps x 2 sets, RPE 8-10

B1. Deadlift 5 reps x 2 sets, RPE 8-10
B2. Deficit push-up 4-6 reps x 2 sets (same deficit as week 8), RPE 8-10

C1. T-bar sit-up 7-8 reps x 2 sets, RPE 8-10
C2. Lateral box step-ups 8-12 reps/leg x 2 sets, RPE 6-8
C3. Reverse hyper 10 reps x 2 sets, RPE 6-8

5 rnds for time
3 man maker
6 box jump
3 wall walk
6 heavy KB USE swing @ 28/20

T.C.: 12'

LÄMMITTELY
1 min / liike
1. Ylivienti kepillä
2. Kädet selän takana käsien nosto kepillä
3. Hyvää huomenta
4. Käänteinen tuulimylly
5. Lisko oik. & vas.
6. LLA - Kobra

VOIMA
3 kierrosta supersettinä
8 x sjmv
6 + 6 x pystypunnerrus toispolviseisonnassa
6 + 6 x tuettu kulmasoutu

AMRAP 10-15 min
6-8 x boksille/stepperille askellus
8-10 pallon paiskaus
10 x etuheilautus
30s. farmarikävely