3 rounds for quality:

• 12 Ring push-up
• 12 Ring row

2 Supersets:

• 20 hollow rock
• 20 arch rock
• 20 seated pike leg raises

Rest two minutes between rounds

Back Squat

4 x 3 @ 65-70%

Go every 3:00

Back Squat
4x4 @80%+

AMRAP40
in pairs, you go I go

1000 m row
50 Wall Ball
1000 m row
50m Walking lunges w/plate (YGIG)
1000 m row
50m Burpee Broad jumps
1000 m row
50m Farmers Carry with 2 x KB's

EMOM 12

1) 6-10 T2B
2) 5-10m Handstand walk

Bench press + plyo push ups

5 x every 4 min

90% of 3 RM
3+9

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Goal & Intensity:
Handstand:
-Short, repeatable holds — focus on posture and breathing.
-Take your time finding your balance point — no need to hold for long, as long as the position is high quality.

In the bench press, the goal is to develop maximal upper body strength and explosiveness.
-A heavy load combined with bodyweight efforts challenges the muscles in a versatile way.
-Aim to keep the reps controlled and explosive — in push-up variations, quality over quantity.
-Connection to previous sessions: This continues our earlier strength work — today we're getting close to max effort.
-rpe 9

Back squat

2 - 2 - 2 - 2 - 2

80-90% of BS max. Timecap 15 min.

5x every 3 min:

15/12 cal row
9 thrusters 40/30
3 wall walks

Tulos on kierrosten yhteenlaskettu aika. Jos kierroksessa kestää yli 2 min vähennä toistoja.

3 sets every 6 min (18min):

18 DB snatches
4 wall climbs
12 DB snatches
3 wall climbs
6 DB snatches
2 wall climbs

Tavoite kierrosajalle 3-4 min, laske toistoja wall climbeista jos jäät kierrostavoitteesta (3-2-1). Tulos on yhteenlaksettu aika.

8 rnds with partner, you go i go:

18/15 cal row
10 box step overs with one DB 22,5/15

Try to go fast - target is 1,5min/round timecap is 2 min/round.

Timecap is 16 min.