For time:

3 rounds:
10 Handstand push-ups
20 Toes-to-bars
2 rounds:
10 Strict handstand push-ups
5 Rope climbs,15 feet
1 round:
10 Chest-to-wall handstand push-ups
20 Ring muscle-ups

Time cap: 15 minutes (You can ignore the time cap as wanted if think you can finish the workout)

🌸🍓🫐🍊🌸

Front squat - 18-24 @ 78-82%, rest 3:00 between sets

– Choose a starting weight within % range that you think you could do 6 reps with.
– We are using a “rep/set target” progression for this lift
= Aim to hit 18-24 reps with target weight in as few sets as possible

Nousevilla painoilla

6 Intervals, alternate A1/A2

A1. AMRAP 3
400m Run
8 Power clean and jerks @ 70/47.5kg (155/105lbs)
Max bar-facing burpees in the remaining time

A2. AMRAP 3
500m Row
10 Front squats @ 70/47.5kg (155/105lbs)
Max bar-facing burpees in the remaining time

– Rest 2:00 between intervals –

Flow. A1-A2-A1-A2-A1-A2

Overview. We are back to 3-minute intervals with a slightly heavier barbell. Each interval pairs cyclical effort with barbell into burpees and tests your ability to stay composed above threshold. The focus is repeatable intensity: push hard, but stay in control enough to hold consistent scores across all six rounds.
Effort. Work at about 8.5–9/10 effort. Each interval should feel fast and still controlled. You’re pushing the pace, but still moving well. Aim to keep the same number of burpees on each repeat of interval. IF YOU’RE NOT MAKING IT TO BURPEES, SEE MOVEMENT OPTIONS.
Feel. Expect hard effort from the start and recovery that never feels complete. The combination of short rests and high heart rate will make the later intervals feel heavier, but if you pace it right, you should be able to keep moving.
Adaptation. Build high-intensity repeatability and aerobic recovery above threshold. Improve efficiency in cyclical-to-barbell transitions while developing local muscular endurance. Work on control and pacing under sustained fatigue.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your burpee numbers steady across rounds, or did you start too hard?
– Which pairing part felt harder to recover from?
– Did you manage to stay composed on the movements?
– What small adjustment would help you maintain better output next time?
Movement options.
Alternative rep scheme for barbell → 6 PC+J and 8 FS
Run/Row → 1000m BikeErg or 500m SkiErg
Barbell → 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs)

Front squat 4 RM

4 rounds:
20sec Jumping lunge
10sec rest
20sec v-up
10sec rest
20sec broad jump
10sec rest
20sec mountain climber
10sec rest
60sec rest

For time:

20 deadlifts 80/60 kg
20 cal assaultbike
18 deadlifts 80/60 kg
18 boxjumps
16 deadlifts 80/60 kg
16 cal assaultbike
14 deadlifts 80/60 kg
14 boxjumps
12 deadlifts 80/60 kg
12 cal assaultbike
10 deadlifts 80/60 kg
10 boxjumps
8 deadlifts 80/60kg
8 cal assaultbike
6 deadlifts 80/60kg
6 boxjumps
4 deadlifts 80/60 kg
4 cal assaultbike
2 deadlifts 80/60kg
2 boxjumps

X2GT

Tee maastavedon jälkeen punnerrukset, jonka jälkeen lepää n. 30-60s.

Back squat 4 RM, then 3x3 @ same weight