Accessory Workout 15 minutes :

10 Gorilla Row
0:30 Hollow Hold
10 Dual DB Seated Press
0:30 Plank Hold

For time

• 5 rounds of
  • 12 push jerks (♀ 95 lb, ♂ 135 lb)
  • 12 back squats

Stimulus and Strategy
Today’s workout is just you and the barbell. This is also a repeat from earlier this year — look back at your score to help you better navigate today’s effort. The loading should feel moderate and allow you to perform at least 2 rounds unbroken. A short break between movements is totally fine, but some athletes may be able to finish the last push jerk, lower the bar to the back rack, and begin the back squats. If you follow the loading stimulus, the goal is to minimize rest and complete as many sets as possible unbroken. This workout should take less than 10 minutes. Some advanced athletes may be able to go sub-5. The barbell should come from the floor. Do not use a rack unless there is an injury or limitation.

Easy Movement

1) Skill Practice For 15min

• Hspu/Rope Climb/T2B/ Muscle Up/Kipping C2B/Handstand Walk/Kipping Pull Up/DU *Valitse 1 ja reenaile sitä about 10-15min fiiliksen mukaan.

2) EMOM 12:

1) 45s Erg (moderate)
2) 10-15 T2B
3) 40s Burpee 2 Target

3) Echo Sprints
5-8x By the Feel:

30s on/2min Off:
- Echo Sprint

5 - 5 - 5+ @65-75-85% (+5kg edelliseen)
laske painot: 90% of 1RM

Best of the day 1RM

Back squat 1x5

1 round for time, every 6 min.
5 snatch 60 kg
10 ttb
15 push up
30 cal row

Rsst of time rest

35' AMRAP w. partner

600m row
50/50 DU
40 H2H KB swing @ 24/16
30 partner wall ball
20 burpee pull up
10/10m bear walk

Engine

5 Sets:

• 60s Row (Z2)
• 45s Row (VK)
• 30s Row (Hard)

-Rest 2min-

• 60s Echo (Z2)
• 45s Echo (VK)
• 30s Echo (Hard)

-Rest 2min-

Clean

A) In 4-6 Sets Build Max E3MOM:

• 3 Hang PC

B) Hang Squat Clean E2MOM Untill:

• Days Technical Max 1RM

C) Clean Pull

• 5x1 @100-110% *rest 3min between

Metcon

KB DT

5 Rounds For Time:

• 12 KB DL
• 9 KB Hang PC
• 6 KB STOH

2x16kg

Accessory

A) 3x Superset:

• 10/10 1-arm DB Bench Press (alternating arms)
• 10-15 Banded Face Pull *rest 2-3’min between rounds

B) 3x Superset:

• 10/10 KB Gorilla Row
• 15-20 Parallette Push Up *rest 2-3min between rounds