Weighted pullups 3x3

Back Squat ( Waves )

5-3-1
5-3-1
5-3-1

Building Heavy ( RIR 1+ )

Go every 3:00

Front Squat 6x6 @80%

4 x 2min töitä/2min lepo

2-4 käsilläseisontapunnerrus
250/200m soutu
max yleisliike soutulaitteen yli

For time
20 WB 9/6kg
8 deadlift 130/75kg
25 WB 9/6kg
6 deadlift 150/85kg
30 WB 9/6kg
4 deadlift 170/95kg

Weighted DIP on BOX / Ring Dip

5 sets Of 5

Go every 3:00

5 Sets Of 5

Weight by Feel

Low ring turn over drills
3 rounds, go every 90s.
1) 6 reps false grip chest to ring pull-ups
– Use a band if needed.
2) 6 reps Russian push-ups
3) 10-20 seconds bottom of a ring support hold

---

Build control and confidence for ring muscle-ups
Develop false grip strength and stable support positions
RPE 5–6: Technical and controlled — not fatiguing
Keep the rings close during the transition
Move smoothly instead of rushing the turnover

Warm-up: | 6:00
3:00 ergo, then:
Shoulder rolls
Band rows
Hip tap plank
Scapula push-up
Scapula pull-ups
Standing hollow-arch w. Band
100 SU

Technique & standards of following movements |:15:00

EM2OM/28 (two minutes on each station, 2 rounds)

1. 00-02 Pulling skill*
2. 02-04 Erg of choice
3. 04-06 Pushing skill*
4. 06-08 Erg of choice
5. 08-10 Rope jumping skill*
6. 10-12 Erg of choice
7. 12-14 HS walk skill*

Pull skill = Kipping, Pull ups, BMU, RMU
Push skill = Box HSPU, Negative HSPU, HSPU, Strict HSPU
Rope jumping = SU, DU, CO
HS walk skill = Shoulder taps on plank / box / wall, HS walk

Post workout:
Stretching

AMRAP 10

30 Double Unders
10 Dumbell Over Burpees
7 + 7 DB Hang Clean & Jerks 22,5/15kg