EMOM 15 (0:40/0:20)

1) Strict toes-to-bars
2) Wall-facing handstand push-ups
3) Kipping toes-to-bars
4) Kipping handstand push-ups
5) Rest

Intent. One (1) unbroken set on each minute to accumulate as many strict and kipping repetitions as you can. Aim to not go to failure on the sets.

Movement options.
Toes-to-bar (strict/kip) → Toes-to-target height (e.g. ¾ way up, ½ way up, ¼ way up) → Knees-to-chest → Hanging knee raises → V-ups
HSPU (wall-facing) → Strict HSPU (facing away from the wall) → Standing HSPU variation of choice
HSPUs (kip) → Reduce ROM (ab-mat(s)) → Push-ups

EMOM 12

1) Wall walks (0:40/0:20)
2) Chest-to-bar pull-ups (0:30/0:30)
3) Air bike @ easy pace

Flow. Work for 40-seconds on wall walk, 30-seconds on chest-to-bar, and the full minute on the air bike.

Intent. Improve your Wall walk and Chest-to-bar efficiency and stamina, use the air bike for recovery.

Note. Make sure to stop on chest-to-bar IF you think your hands will tear. Cap the reps at 60 chest-to-bars if you get there.

Back squat

3 x 3 @ 70%, rest 2:00 between sets

2-3 Rounds @ 2 RIR

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

6x2 SC
6x1 SC

Snatch

Hang snatch + Snatch

3 x 2+1 @ 65-70%, E1:30-2:00
3 x 1+2 @ 70-75%, E1:30-2:00

5 rft
Buy in 500m row

12 deadlift @70
9 Front squat @50
6 handstand pushup

Buy out 500m row

3 rounds for time:

25 hang power clean
30 cal row
25 shoulder to overhead
100 single unders

@42,5

10x

-paused power clean+ hang power clean

*start w empty barbell, build to heavy
*1-2min rest
*2s pause before the knees

C&J

A) Build Up To Days Technical Heavy

• 1 Clean & Jerk

B) 3-4x1 @90% from days 1RM

Lifting Metcon

4x1min on/1min off:

• 50 DU
• AMRAP: Power Clean @55kg

Back Squat

E3MOM X6:

Set 1-2: 3 Reps (Heavyish)
3-4: 2 Reps (Heavy)
5-6: 1 Rep (Heavy +)

Strength

A) 3x Superset:

• 8/8 DB Bulgarian Split Squat
• 15 Banded GHD Hip Ext + 20-30s Hold

B) 3-4 Rounds For Quality:

• 45/45s Copenhagen Plank
• 10/10 KB Leg Raise (korokkeen päältä)
• 10-15 Slider Hamstring Curls