With a running clock

@ 0:00
9-7-5 for time
SB cleans @ 70/45kg (150/100lbs)
Ring muscle ups
@ 10:00
18-14-10 for time
SB squats @ 70/45kg (150/100lbs)
Handstand push-ups
@ 20:00
27-21-15 for time
GHD sit-ups
Chest-to-bar pull ups

Overview. A three (3) part workout today. Each rep scheme goes up by 9-7-5, moving from more challenging to a little easier movements. You can push hard on each piece as this will then give you a decent rest before the next part.
Strategy. While you have three (3) pieces to complete, attack each one individually and trust that the rest period will be enough for you to be ready for the next one.
1st part: The SB cleans can be done as quick singles OR even touch-and-go if you’re strong at them. Aim to keep the ring muscle ups unbroken if this is within your ability, otherwise 1-3 sets/round.
2nd part: Do your best to keep the SB squats unbroken (bag held on the shoulder NOT bearhug). You can break the HSPUs to sets as it’s relatively easier to keep the rests short here (vs on the squats).
3rd part: Aim to keep the GHD unbroken if you can (but 2 sets is fine), then break the C2B according to your ability (e.g. 15-12/12-9/9-6 or 9-9-9/7-7-7/5-5-5). Most important thing here is to find sets that allow you to keep moving.
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest).
Debrief.
– How was your overall game plan on each? Did it play out how you thought or were there surprises?
– Were you able to push all three (3) pieces? If not, what happened?
– What changes would you make if you needed to repeat the workout and improve your result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
SB cleans → Lighter SB or D-ball 45/32kg (100/70lbs) → Dual KB clean and jerks @ 2 x 32/24kg (70/53lbs) or 24/16kg (53/35lbs)
Ring muscle-up → Bar muscle-ups → Jumping bar muscle-up → Strict chest-to-bar pull ups (9-7-5) → Strict pull ups (9-7-5)
SB squats → Lighter SB or D-ball 45/32kg (100/70lbs) → Dual KB front squats @ 2 x 32/24kg (70/53lbs) or 24/16kg (53/35lbs)
Handstand push-up → Handstand push up to ab-mat (reduced ROM) → Standing HSPU variation of choice → Hand release push ups
GHD sit-up → GHD sit-up to parallel → Ab-mat sit-up
Chest-to-bar pull ups → Pull ups → Ring rows

3 x alkavalla 4 minuutilla

3 etukyykky, 75%->80% (nousevat painot)
3 boksihyppy

Tee kyykyt terävästi, siirry rauhassa boksille ja hyppää räjähtävästi

hip & spine mobility

pallof press w. arm raises 3x10/10

90/90s hip raises 4x6/6

push up to pigeon & back 3x5/5

KB windmill 3x3/3

hanging windshield vipers 3x5/5

hip airplane 3x8/8

• Bench press 5-5-3-3-3-1-1-1-1 reps

Upper body band circuit
3 to 4 rounds of 12 to 20 reps e/side
Single-arm row
Single-arm chest press
Single-arm pulldown
Single-arm press

Lower body band circuit
3 to 4 rounds of 12 to 20 reps
Band good morning
Band lateral walks
Band glute bridges
Banded squats

Partner workout :
You Go , I Go
In 32 mins complete :
63-45-27
Single dumbell thruster @22,5/15kg
Sit up
Up - down box jump @60/50cm

Remaining time :
Max machine cals, after every 40/30cals complete 40 DU each person ( one works at a time)

LÄMMITTELY
3 kierrosta - 40s./20s.
1. Askelkyykky etujalka korotettuna oik.
2. Askelkyykky etujalka korotettuna vas.
3. Viparit selinmakuulla stepperillä
4. Hyvää huomenta istuen lp
5. Pull over selkä tuettuna penkillä
6. Sjmv kp

VOIMA
Liikepari A
3 kierrosta
1. Sumo mave x8
2. Rengassoutu x8
Liikepari B
3 kierrosta
1. Yhden jalan rdl x6/jalka
2. Arnolds press x8

RUN

Beginner: 4-5km @RPE 3-4
Intermediate: 6-7km @RPE 3-4
Advanced: 8km @RPE 3-4

• RPE 2-3: Very easy, could run forever
• RPE 4-5: Comfortable, controlled effort (Endurance zone)
• RPE 6: Moderate effort, can talk but breathing harder
• RPE 7-8: Hard, short sentences only (Threshold pace)
• RPE 9-10: All-out sprint, max effort

18min AMRAP:
In Teams of Three

• 500m Row (1 Working/2 Holding Plate Overhead)
• 30 Sync KB Swing
• 60 Burpee (1 Working/1 Hanging From Bar/1 Resting)
• 90 Sync Box Step Up (2 Working/1 Resting)

Warmup:
2 rounds
10 squats
10 pushups
10 situps

pullups
5-4-3-2-1

Squat:
5 rounds
20kg x 5
20kg x 5
30kg x 3
50kg x 3
60kg x 3

3 rounds
20m walking lunges w/12kg DBs
alternating pistols 4/6/8

Hamstring machine
30kg
3x10

Deadlift
4 rounds
50kg x 5
85kg x 2
75kg x 3
75kg x 3