otm 10:
hip clean + jerk

otm 6:
uneven: 7 kb goblet squat 24/16
even: hollow rock

for time:
40 push ups (hr)
40 batman sit ups
40 pull ups

Do 40 pull-ups for time

Handstand and Headstand progressions

*Handstand
*Back Roll in to Handstand
*Pistol Roll in to Handstand
*Headstand to Handstand

5,5,5,3,3

Go as heavy as you can

5 x go every 4 min

40s. max cal bike
10 wall balls
10 box jumps

rest remaining time
score is slowest time

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High-intensity repeatability
Recover well and reproduce the same effort every round
RPE 8–9: Hard effort with quality recovery between intervals
Push hard on the bike, but don't completely empty the tank
Move immediately into the wall balls and box jumps without hesitation
Keep every round within a few seconds of each other
Your score is determined by your slowest round, so consistency is more important than one amazing effort.

Strategy:

Bike (40 sec)
Accelerate quickly, then settle into a sustainable sprint
Avoid fading dramatically in the final 10 seconds

Wall Balls
Aim for one unbroken set
Keep your breathing under control

Box Jumps

Maintain a smooth rhythm
Step down if it helps you stay consistent

💡 Coach note:

This isn't about winning Round 1. It's about refusing to lose Round 5.

👉 "Your slowest round is your real score."

Bench press

3 - 3 - 3 - 3 - 3 - 3

85% maksimista.

4x 1 Push Press + 2 Push Jerk + 3 Jerk @ 85% from last week's heaviest set.

30 etunojapunnerrus käsien irrotuksella
20 raaka rinnalleveto
10 vauhtipunnerrus
20 raaka rinnalleveto
30 etunojapunnerrus käsien irrotuksella

Paino 61-50/43-35kg

Aikaikkuna 8-15min