ABS: 3 sets of
15 AMSU
10 Ab-wheels
5 Strict T2B
Rest

BACK: 3 sets of
15 Arch rocks
10 Ring rows
5 heavy KB DL
Rest

4 sets of:
6 Shoulder presses
6 Toes to rings
Rest

Deadlift

Build to heavy H10 @ RPE 10 / 0 RIR (68-78%1RM)

4 Intervals

A1. 4-minute AMRAP

40/32 (cal) Echo Bike
+
AMRAP in the remaining time
9 Power snatches @ 35/25kg
3 Bar muscle-ups

A2. 4-minute AMRAP

30/24 (cal) Row
+
AMRAP in the remaining time
9 Thrusters @ 35/25kg (75/55lbs)
3 Ring muscle-ups

Rest 2-minutes b/t intervals

Ring/Bar muscle-up → Reduce reps (2 reps) → Chest-to-bar/regular pull-ups (6 reps)

These are intended as fast, hard intervals that are still sustainable for the 4-minutes and can be repeated with 2-minutes of rest. This means finding a pace you can (barely) maintain through the interval (and recover in time for the next one).
Find a tough, but sustainable pace for the buy-in to each interval that still allows you to get right to work on the AMRAP and keep rest and transition to a minimum. Aim to keep each movement unbroken as much as possible.
Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement.

Paused back squat*

Build to a heavy single (H1) @ RPE 8.5 / 1-2 RIR

** 2-second pause at the bottom of the squat*

KUVAUKSET MYÖHEMMIN LAJEISTA

Snatch

7 to 10 x 1 @ 70+%, go every 60-seconds

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10/10 Wrist Nerve Glides*
5/5 Single Leg Prone Leg Lift Stretch**
10 SLOW Alt. Bird Dogs
Rest as Needed b/t Sets
*Place an outstretched arm against the wall or post on the rig, with palm against the surface and fingers pointed down. Slowly lower head away from the arm. Hold for :03-:05 then release.
**Lying face down, bend one knee to 90 degrees. Lift thigh off ground while squeezing the glutes. Hold for :03-:05 before lowering.

For time

• 50-ft handstand walk
• 21 bar muscle-ups
• 50-ft handstand walk
• 15 bar muscle-ups
• 50-ft handstand walk
• 9 bar muscle-ups
• 50-ft handstand walk