2x1+2x51
2x1+2x58
2x1+1x62

3 Rounds @ 1-2 RIR

8-12/side DB external rotations
8-12 DB pullovers
8-12 Prone Y-raises

Warm up:
10min: 1:00 -:40 -:30s row/echo
10 banded good morning
10 banded oh press
10/10 lateral banded step
5 inchworm
5+5 spider stretch

1) e2:30 x5
12 alt. Seated db press
10 d-db romanian deadlift

2) 15min:
20 american swing
10 kb goblet squat
20 mountain climber
10 push up

Gymnastic & Strength

1) Skill

A) For 10-15min Practice Kipping Hspu / Strict Hspu / Box Hspu etc.

B) EMOM 12:

1) 40s DU
2) 1 Set of Box Hspu / Negative Hspu / Handstand Hold Against Wall
3) Rest

Gymnastic Strength

4 Rounds:

• 15-20 Parallette Push Up rest 60s
• 20-30s Chin Over Bar Hold rest 60s
• 20-30s Hangin L-Sit Hold rest 2min

Metcon

EMOM 30:

1) 15 Cal Row
2) 15-20 GHD
3) 8-10 Heavy DB Snatch (25-30kg)
4) 3-4 Wall Walk
5) Rest

Handstand walk capacity

AMRAP 0:30 Handstand walks in 25’/7.62m segments
– 1:00 SkiErg @ easy –
AMRAP 1:00 Handstand walks in 25’/7.62m segments
– 1:30 SkiErg @ easy –
AMRAP 1:30 Handstand walks in 25’/7.62m segments
– 2:00 SkiErg @ easy –
AMRAP 2:00 Handstand walks in 25’/7.62m segments
– 2:00 SkiErg @ easy –

Intent. Accumulate as many handstand walks in each window as you can. The SkiErg in-between is active recovery. Keep the damper low (D1-3) and move at a pace that feels like recovery.
Movement options. If you don’t yet have HSWs, do 2 additional rounds of the drills instead of AMRAP part.

Snatch Engine

45s on/1min Off:
Until 30 Reps done

• Snatch @50kg

*ykkösiä
*Power? Alota ainaki poweri

For Time

3 Rounds:

• 8 DB Devils Press @22.5kg
• 10 Box Step Over (high box, ilman käsipainoo)
• 12m DB OH Walking Lunge

Cap: 9min
*Joku kikka tossa box step overissa tulee olee, mut tehään nyt vaa high box.

32' AMRAP w. partner, YGIG style
1000m row
80 KB snatch @20/12kg
60/60 DU (120SU)
40 box jump
20 push up
10 wall walk

Voima
EMOM8
Push up 6-10
Hollow hold 10-30s

Metcon
Amrap 8
Push up 8
Sit up 8
KB thruster 8

Back squat

Build to heavy 3 (H3) @ RPE 8 (85-88%, 2 RIR)
+
2 x 6 @ RPE 7 (75-80%, 3 RIR), rest 3:00 b/t sets

– Build to a heavy 3 (H3) @ 2 RIR (around 85-88%1RM). The intent is to leave some in the tank so that you can progress these over the coming weeks.
– Once you’ve hit the H3 set, you have 2 back-off sets of 6 reps @ 75-80%1RM back squat

LÄMMITTELY

Aina alkavalla minuutilla 10:00 minuutin ajan:
1 & 2) 5-10 Valakyykkyä
3 & 4) 4-6 Muscle snatch
5 & 6) 4-6 Snatch balance
7 & 8) 3-Asennon snatch (taskulta, polvelta & sääreltä)
9 & 10) 4 Tempausta

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TEMPAUS

Tempaus,
5 x 1 (raskas)
Nosta 2:00 min välein

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RINNALLEVETO & TYÖNTÖ

Rinnalleveto + Työntö,
5 x (1+1, raskas)
Nosta 2:00 min välein

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BONUS
Takakyykky,
2 x 2 (raskas, 92-96%)

Kiertoharjoitus,
3 Kierrosta
12 Askelkyykkyä tanko niskassa
6-10 Tiukkaa leuanvetoa / ylätaljaa
6-10 Kapean otteen penkkipunnerrusta
12 Vipunostoa takaolkapäille
:30-60s Selänojennuspito lisäpainolla
:30s-:60s lepo liikkeiden välissä.