push up pos one arm YTA raises 3x5/5

seated one arm KB press 5x5/5 @ rpe 7

EMOM 10 (0:40 work / 0:20 rest)

1) 7.62m Handstand walks
2) Double-unders

EMOM2 x 8

1-4:
2x squat clean, pause 5cm from a floor, second pause above knee @50-55%

5-8:
2x squat clean, pause above knee @60-65%

EMOM 40:

1-2) 24 Cal Row
3) 21 WB / 18 DB Snatch (Vaihtele joka kierros WB ja DB Snatch välillä)
4) AMRAP: Lateral Burpee box jump overs
5) Rest

A) 25 wallballs then AMRAP cals bike erg

B) 10 burpee pull-ups then AMRAP cals row

C) 25 box jump-overs then AMRAP cals bike erg

D) 25 toes-to-bars then AMRAP cals row

8 toes to bars / toes to rings
10 goblet squats
5 burpees

building for 1RM (good form!)

8-6-4-2-1-1-1

Go every 3:00

HSPU & rope climb technique

EMOM9
1: 0:40 double kb front rack hold
2: x reps HSPU
3: 1-2 rope climb / rope lowers

4 Rounds For Quality

• 8/8 Front Foot Elevated Lunge
• 30-60s Spanish Squat Hold

Rest as needed

10+10 single leg ground-to-overhead (plate)
5+5 weighted cossack squat
4 min ergo
20 handstand shoulder taps / pike position shoulder taps
10+10 single arm lat pull down
5+5 xiao pengs
1:00 plank hold
4 min ergo