30m Handstand Walk ( 5m Unbroken )
21/15 Cal Echo
21 Kipping HSPU
21/15 Cal Echo
15 Strict HSPU
21/15 Cal Echo
9 Wall Facing HSPU

TC 10

For time
10-9-8-7-6-5-4-3-2-1
Thrusters @ 52.5/35kg
Bar-facing burpees

Target time. < 11:00

– Rest 6:00 –

For time
60 Wall balls @ 9/6kg
180 Double-unders
60 GHD sit-ups

Target time. < 11:00

Overview. Part A is a descending ladder of thrusters and bar-facing burpees—simple but hard. This isn’t an all-out sprint; with 55 reps of each movement, you need smart pacing and mental strength to stay consistent through those middle rounds.
Part B is a chipper with emphasis on bigger sets. This is about holding form and rhythm while managing accumulated fatigue from the first piece.
Overall, your goal is to move fast, but stay smart—avoid early blow-ups, minimise transition time, and stay mentally locked in on both efforts.
Strategy.
Part A – With no in-built transition/rest between the movements, you have to ask yourself if you can just push through OR need to find those breaks somewhere. That might mean a few breaths before the next set of thrusters, controlling the burpee pace (step down and/or up). Don’t go out hot; rounds 7 to 4 will be where the workout happens.
Part B – Unbroken is a great idea in theory, but be strategic in execution. Challenge yourself to start the wall balls with a big set—even if it’s not all 60. Break with intent. On the double-unders, rest only if you trip. Once you’re on the GHD, aim to stay on until it’s done:
– Short break? Stay seated, hands on handles.
– Longer break? Slide feet out of pads and sit upright to recover.
Every second you save on transitions or unnecessary rests counts.
Instructions. For part B, set the equipment up 2-3 meters apart to allow for easy transitions (this is your built-in rest).
Debrief. Take 2–3 minutes after the workout to reflect
– How did you manage your pace in Part A vs. Part B?
– What round or movement became your bottleneck, and why?
– How did your transitions affect your overall time?
– Name two (2) things you executed well. What’s one (1) thing you’ll adjust next time?
Movement options.
Thrusters → 43/30kg (95/65lbs), 35/25kg (75/55lbs), 30/20kg (65/45lbs)
Double-unders → reduce reps (150, 120 or 90) → Speed rope skips
Wall balls → you got this
GHD sit-ups → GHD sit-up (parallel) → Toes-to-rings → ab-mat sit-ups

Snatch

A) E2MOM Untill failure:

• 35 DU + 1 Squat Snatch (build up)

B) Snatch Pull

• 4x2 @110%

Front Squat

A) Build to Days heavy 3RM

B) 5x1 @85-90% from 1RM

Metcon

6x 4min on/2min Off

Alternating A&B

A)
Buy in: 30Cal Erg

+AMRAP:

• 4 Devils Press (2x35lbs)
• 8 Burpee Over DB

B)
Buy In 8 Shuttle Run (7.5+7.5m)

+AMRAP:

• 10 Heavy WB
• 15 V-Up

Every 5min x 5:
20/16cal AB
20/16cal Ski (OR Row)

KONDIS TOSIJJAA

EMOM 40:

1) 50s Row (aim for 11-12 cal)
2) 35 DU + Amrap: DB Hang Cluster (2x35lbs)
3) 50s GHD (aim for 20-22 reps)
4) Rest
5) 50s BBJO
6) 3-5 SB Clean + 5 SB Squat @50kg
7) 35 DU + Amrap: T2B
8) Rest

Front rack lunges

AMRAP in 20 minutes

7 Burpee Box Jump Overs
7 Clean-and-Jerks (61/43 kg)
7 Toes-to-Bars
7 American Kettlebell Swings (32/24 kg)
7 Plyo Push-Ups (use 20kg plates)

2-3sets:

3+3 TGU
40+40m s.a farmer carry

Skill + Strength

EMOM 10:

1: 2 Legless RC (tai 1+1 jos legless tökkii)
2: 10 DB Bench Press @2x40-45lbs

-rest 5-

EMOM 10:

1: 20m HSW (1x piruette @10m & 15m)
2: 10 DB Push Press (2x45-50lbs)

Parijumppaa

6x2min on/2min Off Alternating A&B

A:
- 10 Sync Lateral Bar Over Burpee
- 10 FS @55kg
+ Amrap: Sync bMU

B:
- 50 DU (both)
- 8 Sync Heavy DB Snatch @50lbs
+Amrap: k. Hspu

(yks tekee ja toinen on hsw holdissa seinää vasten. Voitte olla vierekkäin ja vaihtaa työskentelevää atleettia lennosta millon vaan)

Accessories

A) 4 Rounds For Quality:

• 10-15 Lu Raise (2x plate)
• 10/10 1-arm banded pull apart

B) 4 Rounds For Quality:

• 10/10 DB Bicep Curl
• 20-30 Banded Tricep Ext.

Voima: Pystypunnerrus 4x5
Vauhtipunnerrus 4x5
*kevyet painot tekniikkaan ja tangon liikerataan keskittyen

2X AMRAPS
Kahden hengen tiimeissä. Jakakaa vapaasti.
5 min AMRAP
Max toistot seinäpallo
Toinen tekee, toinen lankussa.
*2 min lepo
5 min AMRAP
Max toistot käsipaino tempaus riipusta raakana
*Toinen tekee, toinen pitää käsipainoa suorin käsin pään päällä.

Assarit: 3 kierrosta
30s. linkkarit ristiin
30s. pito punnerruksen ala-asennossa