20 min EMOM

Min 1: 60-75 DU/SU
Min 2: 2-4 rope climbs/scaled rope climb
Min 3: 20-25 wall ball 14 lb
Min 4: 10-20 T2B/hanging leg raises
Min 5: Rest

Paused back squat + back squat
5 x 1 + 2 reps, go at every 3 min

Build up to a heavy weight

Front squat, Rest 3:00 b/t sets

Build to heavy 2 (H2) @ RPE 8 (86-92%)
+
3-4 x 3 @ 85-90%H2

– Build to a heavy double (H2) with 2 rep in reserve, somewhere around 86-92%
– Once you’ve hit the H2 set, you have 3-4 back-off sets of 3 reps @ 85-90%H2

HSW skills (take 10-15 minutes here)

You have three (3) options here:
1) HSW Ramp – practice going over the ramp both ways (slide / stairs first), 4-8 reps (both ways)
2) HSW “speed bumps” – Set up plates (two side-by-side) of different heights about 1.5m apart to create an obstacle course, 6-10 reps back-and-forth
3) Handstand walk pirouettes – EMOM 6-10, 1-3 pirouettes ( = 1 every 2m HSW)

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

5x 70%
4x 75%
3x 85%
2x 90%
1x 100%
1x 100+%

Deadlift
1. Build to today's heavy 3
2. 3 x 3 reps @80-90%

Reset on floor, not touch and go

Strict Press

A) 2x2 @RIR 1-2

B) 3x1 @RIR 0-1

*E3MOM

Push Press

• 3x6 (TnG)

*RIR 1, Isompi ku viime vkolla
*E2MOM

Weighted Chin Up

10-8-6-4-2

*Nouseva paino, vika 2 @RIR 0
*E3MOM

Metcon

For Time:

• 30 C2B
• 30 k.Hspu
• 30 DB Snatch @22.5kg

-Rest 5min-

3 Rounds For Time:

• 10 C2B
• 10 k.Hspu
• 10 DB Snatch @22.5kg

Accessories

4 Rounds For Quality:

• 10-15 DB Incline Bench Press
• 15-20 Banded High Pull
• 10 Ring Face Pull

2-3 Rounds @ 2 RIR

8-12/side DB external rotations
8-12 DB Pull overs
8-12 Prone Y-raises

10 min AMRAP:
• 1 Push-up
• 1 Deadlift BW/70%BW
• 1 Box Jump 24/20”
• 2 Push-ups
• 2 Deadlifts BW/70%BW
• 2 Box Jumps 24/20”
• 3 Push-ups
• 3 Deadlifts BW/70%BW
• 3 Box Jumps 24/20”
Continue pattern until time is up. BW means bodyweight. Men load bodyweight onto the bar for deadlifts; women load 70% of their bodyweight onto the bar. Goal: round of 10.