3 Rounds @ 3 RIR

8-12 Incline DB curls
10-15 Inverted skull crushers
8-12/side DB External rotations

Back squat 1x4

4 rounds @ steady pace
3-minutes Echo bike
2 Skin the cats
1 e/side Turkish get-up

3 rounds for quality
4 Seiza squat sits
30m KB overhead carry
20 Banded pushdowns
10 Alternating Landmine cossacks

HSW prep – 1-2 rounds of:

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps
2-3 Handstand pivots

Accumulate 15, 30 or 45 Ring muscle-ups

Set of ring muscle-ups

After every set of muscle-ups, perform 10x Cross-over single-unders OR double-unders for every muscle-up completed. e.g. 5 Ring MU = 50 CO SU or DU

Number of reps. Choose based on your capacity, you’re looking to hit sets of at least 3 repetitions, ideally more.
Movement options.
Ring muscle-up → Seated ring muscle-ups → Bar muscle-ups → Jumping bar muscle-ups
Cross-overs/double-unders →Speed rope skips

HSW skill challenge / WFP Finals E6

For time
36m Run
+
5 Rounds of
12m Handstand walk*
36m Shuttle run
+
6m Handstand walk*
Time cap. 10:00 (original at WFP was 5:00, fastest times < 2:30)

– total HSW distance/round on each should be 12m
* On the ramp (especially stairs up), it helps to 1) commit to moving forward (easy to stall), 2) turn hands slightly out, 3) move hands a bit wider (at first, later can be narrower when more confident), 4) keep the head neutral (vs arching to look down)

With a running clock:

A) @ 0:00 – For time
15-12-9 Power snatches @ 43/30kg (95/65lbs)
21-15-9 Toes-to-bars

B) @10:00 – For time
15-12-9 Thrusters @ 43/30kg (95/65lbs)
21-15-9 Bar-facing burpees

C) @ 20:00 – 2 Rounds for time
12 Power snatches @ 43/30kg (95/65lbs)
15 Bar-facing burpees
12 Thrusters @ 43/30kg (95/65lbs)
15 Toes-to-bars

TC 32

Overview. Three short, intense pieces stacked together. The aim is to go hard on each one. While the fatigue will accumulate, the longer rests should allow you to keep the intensity high all the way through.
Strategy.
Part A: Smooth, aggressive pacing but not all-out. While unbroken sets on the snatches is the dream, you can shorter sets, a longer set followed by singles or just quick singles from the start. Break toes-to-bars early if needed to avoid long rests. Aim for only short chalk breaks.
Part B: The thruster/burpee combo gets the heart rate up fast. Don’t rush the thrusters but find a fast, smooth rhythm where you can still breathe. Aim to jump down/step up the burpees and find a pace that you can hold onto (vs sprint and then slow down). Commit to picking up the bar fast after the burpees, it’s only 12 and 9 reps left.
Part C: With fatigue from previous pieces and more movements to transition in-between, it’s important that you stay focused and relentless through this final one. The goal is to still be able to push intensity here and not just merely survive till the end. Same strategies hold true from the other pieces. The most important thing is to manage the work in a way that allows you to keep moving without significant breaks.
Instructions. Set the equipment up so as to keep the transitions short.
Debrief. Take 2–3 minutes after the workout to reflect
– How well did you manage your pacing from A through C?
– Where did fatigue hit hardest: grip, breathing, legs or something else?
– Did your strategy for breaking sets help or slow you down?
– What adjustment in pacing or transitions would give you more consistency next time?
– Name two (2) things that went well and one (1) you’ll improve on next time.
Movement options.
Alternate rep schemes → reduce all sets by 3 reps
Barbell → 43/30kg (95/65lbs), 35/25kg (75/55lbs), 30/20kg (65/45lbs), a weight that allows you to keep moving
Toes-to-bars → Toes-to-rings → ab-mat sit-ups

Power Snatch

A) E2MOM Untill Days Heavy 2RM:

• Hang Power Snatch

B) Power Snatch

• 4x1 @100% From 2RM

*rest 2min between

OHS

• 5x4

@1-2 RIR
*Rest 2-3min Between

Metcon

EMOM Till Failure/Moti loppuu

Odd: 11 Cal Row
Even: 5 Devils Press 2x35lbs

*Add 1 Cal to Row Each Round

Accessories

4 Rounds For Quality:

• 20/20m Mixed KB Rack Carry (OH + FR)
• 10/10 KB Side Bend

Liikeparina rengassoudun kanssa.

30 min

• 1 min erg
• 12 Russian kb swings 24kg