Etuheilautus 4x15
-sumo/puolisumo-asento

Etukyykky 5x5x50-60%
-% takakyykyn maksimista

Kapea penkki 5x60%, 3x70%, 2x80%, 8-12x60%

Vipunostot eteen levypainolla 3x20
-penkin päässä istuen

Front squat, Rest 3:00 b/t sets

Build to heavy 2 (H2) @ RPE 8 (86-92%)
+
3-4 x 3 @ 85-90%H2

– Build to a heavy double (H2) with 2 rep in reserve, somewhere around 86-92%
– Once you’ve hit the H2 set, you have 3-4 back-off sets of 3 reps @ 85-90%H2

HSW skills (take 10-15 minutes here)

You have three (3) options here:
1) HSW Ramp – practice going over the ramp both ways (slide / stairs first), 4-8 reps (both ways)
2) HSW “speed bumps” – Set up plates (two side-by-side) of different heights about 1.5m apart to create an obstacle course, 6-10 reps back-and-forth
3) Handstand walk pirouettes – EMOM 6-10, 1-3 pirouettes ( = 1 every 2m HSW)

Accumulate 15, 30 or 45 Ring muscle-ups

Set of ring muscle-ups

After every set of muscle-ups, perform 10x Cross-over single-unders OR double-unders for every muscle-up completed. e.g. 5 Ring MU = 50 CO SU or DU
Number of reps. Choose based on your capacity, you’re looking to hit sets of at least 3 repetitions, ideally more.
Movement options.
Ring muscle-up → Seated ring muscle-ups → Bar muscle-ups → Jumping bar muscle-ups
Cross-overs/double-unders → Speed rope skips

5x 70%
4x 75%
3x 85%
2x 90%
1x 100%
1x 100+%

Strict Press

A) 2x2 @RIR 1-2

B) 3x1 @RIR 0-1

*E3MOM

Push Press

• 3x6 (TnG)

*RIR 1, Isompi ku viime vkolla
*E2MOM

Weighted Chin Up

10-8-6-4-2

*Nouseva paino, vika 2 @RIR 0
*E3MOM

Metcon

For Time:

• 30 C2B
• 30 k.Hspu
• 30 DB Snatch @22.5kg

-Rest 5min-

3 Rounds For Time:

• 10 C2B
• 10 k.Hspu
• 10 DB Snatch @22.5kg

Accessories

4 Rounds For Quality:

• 10-15 DB Incline Bench Press
• 15-20 Banded High Pull
• 10 Ring Face Pull

Alternate B1/B2

B1. Strict dip – 3 x 8-12 @ 2 RIR, rest 1:00 before B2
B2. Barbell bent over row – 3 x 8-12 @ 2 RIR, rest 2:00 before B1

2-3 Rounds @ 2 RIR

8-12/side DB external rotations
8-12 DB Pull overs
8-12 Prone Y-raises

10 min AMRAP:
• 1 Push-up
• 1 Deadlift BW/70%BW
• 1 Box Jump 24/20”
• 2 Push-ups
• 2 Deadlifts BW/70%BW
• 2 Box Jumps 24/20”
• 3 Push-ups
• 3 Deadlifts BW/70%BW
• 3 Box Jumps 24/20”
Continue pattern until time is up. BW means bodyweight. Men load bodyweight onto the bar for deadlifts; women load 70% of their bodyweight onto the bar. Goal: round of 10.

Alternate A1/A2

A1. 3 Sets, rest 2:00 before A2
6 Strict press @ 76+% (RPE 8-8.5)
12 Strict dip @ RPE 8 (2 RIR)
18+ Push-ups*

A2. 3 Sets, rest 2:00 before A1
6 Strict pull-ups** @ RPE 8 (2 RIR)
12 Pendlay rows @ RPE 8 (2 RIR)
18+ Ring rows***

• You can do these as (from easiest to hardest) incline push-ups, regular push-ups, hand-release push-ups, deficit push-ups or ring push-ups. The aim is to get at least 18 reps and no more than 30. ** Use a band for assistance as needed or add additional load *** Choose a ring row angle that allows you to complete at least 18 reps and no more than 30.

– Perform all three (3) movements in A1 back-to-back with only short rest, then rest 2:00 before doing all three movements in A2 back-to-back. Continue to alternate between A1 and A2 with 2:00 rest in-between