A: back squat amrap@75%
B: 10min emom strict Hspu
C1: leg extensions 3set
C2: Kb push ups 3xMax rpe 7-8

10 min E2MOM:
• 1 Clean Pull
• 2 Hang Squat Cleans
• 1 Split Jerk

50-40-30-20 ground to overhead
50-40-30-20 back squat
Partner WOD

A: Back squat 3x5
B: snatch pull 4x2
C: Knee extensions 3set
D: Seated leg curls 1set

E45s x12:
a) 10-15 deadlift
b) 5-10 no-jump burpee
c) rest

Target: Work ~30s / interval.

15min AMRAP: “Incredible Hulk”
5 Deadlifts
5 Hang power cleans
5 Front squats
5 Push presses
5 Back squats
(use same weight)

2 rounds
1:30 cardio machine (easy/mod pace)
30-50 single unders
10+10 upright row @ 7,5-10/10-12.5kg db
10+10 half kneeling press
10 scap pull ups
3-5 burpee pull up
:30 HS HOLD

WOD Prep
test fast singles on pull up bar, 3-5 reps in. then test 1 set of 3-5 reps
in a row and see how it feels to do. We want to find best way to keep
going on on strict pull ups as fast as possible.
Test Strict and Kipping HSPU ready 3-5 reps of both styles at least.

10 Min amrap

• 2/4/6/8/10….. alt hang clusters 17.5
• 5 burpees

A,
1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x(1+1+1)

B,
For time:
10 Thrusters @61/43kg
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders

Goal: sub 7 mins

Optional Recovery/Endurance:
At the end of the couplet bike, row, or jog at a moderate pace till the clock hits 15-20 mins.

C,
Push-ups 3x8

Rest as needed between sets.

Perfect reps. Add weight or band tension if this is easy. You can challenge yourself by doing these on the rings or with feet elevated with either variation if you like. Sets should be near but not to failure.

3x40s haastava lisäpaino