10 Rounds for time

35 Double-unders
3 Clean and jerks @ 83/61kg (185/135lbs)
3 Ring muscle-ups

Time cap. 20:00

– Rest 5:00 before part B –

B) 3-4 Rounds, go every 2:00

10/7 (cal) Air/Echo bike @ all out sprint for calories

– Stay on the bike and pedal easy for recovery between sprints –

Overview.
Part A is all about disciplined execution through 10 small rounds. Each one is manageable on its own, but the accumulated volume (350 DU, 30 CnJ and 30 rMU) adds up and will punish sloppy transitions or early over-pacing.

Part B is full-send bike sprints after a short reset.

Strategy.
Part A – Use the double-unders to stay relaxed and keep the rounds moving. Unbroken is ideal, but a quick reset is better than letting misses turn into frustration or long breaks.

Clean and jerks should be fast singles from the start. Step in, lift, drop, reset, and go again. The weight is heavy enough that you want to stay focused and not rush these.

The muscle-ups should stay smooth and repeatable. Rest as needed before jumping up to go unbroken (or look for movement options as needed).

Part B – These are all-out sprints for calories. Stay on the bike between rounds and pedal very easy. When the 2:00 window starts, accelerate hard immediately and keep pushing until the target calories are complete. Expect each sprint to hurt a bit more, but the intent should stay maximal.

Debrief.
– Were you able to stay relaxed on the double-unders? Any trips? If yes, how did you deal with them?
– Were clean and jerks consistent across all 10 rounds?
– Were you able to hold UB sets on the rings? How were your rests?
– What adjustment would help keep transitions in part A tighter next time?
– How was your output on the bike in part B compared to last week?
– What went well overall and what can you improve next time?

Movement options.
Double-unders → reduce reps (25) → Speed rope skips → Single-unders
Clean and jerk → 70/47.5kg (155/105lbs), 61/43kg (135/95lbs), 52.5/25kg (115/75lbs), 43/30kg (95/65lbs), a weight you can chip away through as singles
Ring muscle-ups → Bar muscle-ups → Seated ring muscle-ups → Russian dips (choose a variation)

LÄMMITTELY

12:00 Minuuttia:
P1)
Ergometri

P2)
10 Banded pull apart
8 Penkkipunnerrusta
6 1-Käden devil’s pressiä vuorokäsin

*Toinen on ergolla niin pitkään, että toinen saa muut lämppäliikkeet kerran tehtyä läpi. Sen jälkeen vaihdetaan vuoroa. Nostakaa painoja lämpöjen edetessä.

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KUNTOHARJOITUS

Parin kanssa niin monta kierrosta kuin mahdollista 25:00 minuutin aikana:
10-8-6-4-2 Penkkipunnerrusta
2-4-6-8-10 Devil’s pressiä

Kierros vuorotellen. Ensin molemmat tekevät vuorotellen 10 penkkipunnerrusta ja 2 devil’s pressiä. Sitten 8 penkkiä ja 4 devil’s pressiä jne. 2 penkin ja 10 devil’s pressin jälkeen setti alkaa alusta jos ehtii.

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HUOMIOITA
Harjoituksen tavoite on parin kanssa saada kasaan niin monta kierrosta ja toistoa kuin mahdollista. Tarkoitus on kehittää voimakestävyyttä, joten tähtää painoissa isohkoihin kuormiin. Hyvin onnistuneen harjoituksen tunnistat siitä, että saat nipin napin tehtyä liikkeet putkeen tai joudut välillä ottamaan pienen välilevon ennen jatkamista.

20 min AMRAP

20 walking lunges w/10kg plate overhead
15 deadlifts 60kg (132lb)
10 v-ups
30 jumping jacks
4+35

Bar MU drills – 2 rounds of:

5 Arch hold push to hollow hold (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3 Supine dowel hip snap rollover
8 Front support pops
3 Jumping bar muscle-ups with hip snap

– Rest 1.30 between rounds –

*use straps

3×1@85%, cl dl-%, rest 2-3min

A1. Lantio tankoon jalat boksin päällä
A2. Muscle up jalat boksin päällä
A3. Tanko muscle-up hypyllä
A4. Hyppy tankoon (Jump the bar)
A5. Polvet ylös (Knees up)
A6. Lantio tankoon (Hips to bar)
A7. Tanko muscle-up

WOD 1

AMRAP 16’

12 x Box jump overs
20 x DB push press
20 m Burpee broad jumps
300m ski/row (rotate each round)

2min rest

WOD 2

AMRAP 24’

500m run
60m Farmers carry
500m run
40m walking lunges
500m run
30 wallballs (unbroken, if you break —> 5 burpees)

(If heavy rain, we change running to ergs if needed)

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

50 sit-up
50 russian twist
50 db floor press
50 pull over
50 shoulder press
50 hammer curl
50 lying leg raise
50 dead bug
50 chest fly
50 hollow rock

Time cap: 40min