Front squat
- 4 x 4 @90%

Pause push press

3 x 3 @ RPE 7, go every2:00

700 m Run
1000 m SkiErg
700 m Run
50 m Sled Push
700 m Run
50 m Sled Pull
700 m Run
80 m Burpee Broad Jumps
700 m Run
1000 m Row
700 m Run
200 m Farmers Carry
700 m Run
100 m Sandbag Lunges
700 m Run
100 reps Wall Balls

Olisi mennyt painavammillakin

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

5 Rounds, go every 2:30

1 set of Bar muscle-ups
in the remaining time work on Handstand walk*

Flow. Do one (bigger) set of bar muscle-ups THEN for the remaining time before next round, work on a HSW variation. Leave yourself about 0:20-0:30 rest before the next round.

• You have three (3) options for the HSW here: 1) HSW Ramp* – over and back (stairs first, then ramp) 2) Handstand walk pirouettes** 3) Normal handstand walk for distance

EMOM 12 (Gymnastics capacity)

1) Strict toes-to-bars
2) Kipping toes-to-bars
3) Wall-facing handstand push-ups
4) Kipping handstand push-ups

Intent. We are progressing from last week by having strict and kipping movements on back-to-back minutes. One (1) unbroken set on each minute to accumulate as many strict and kipping repetitions as you can. Aim to not go to failure on the sets, until at least the final round.

12 x 90 sec ON/30sec OFF

Echo bike
Bike

Snatch 70%x1, 75%x1, 80%x1, 85%x1, 90%x1 x3

EMOM x 40:
A) 15 ttb
B) 15 cal bikerg
C) 5 wall facing hspu + 20 du
D) rest