2 Rounds for quality
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
5 Tension swings (sponge/block between feet)
3 Pike compression slides
5 Table top pulses
+
@ increasing pace (from easy to workout pace)
400m – 200m – 100m Jog/Run
20 – 15 -10 (cal) Echo bike
5 Burpee box jump overs
+
Bar muscle-up drills – 2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)

30' AMRAP w. partner

Buy in: 100 cal <a href='/journal/movements/801'>row</a> 

Then  AMRAP
1/1 rnd <a href='/journal/movements/2022'>Cindy</a> 
20 partner wall ball 
1/1 rnd <a href='/journal/movements/2022'>Cindy</a> 
10/10m burpee bunny hopp 
1/1 rnd <a href='/journal/movements/2022'>Cindy</a> 
30/30 <a href='/journal/movements/1069'>DU</a>
40 cal <a href='/journal/movements/801'>row</a> 

Warm-up

1:30/1:00/0:30 @ increasing pace of each
1) Row
2) Air bike
+
2 Rounds
8 Scapular pull-ups
4-6 Jefferson curls
8 Handstand shoulder shrugs
+
2 Rounds
8 Scapula push-ups
8 Tension swings
1-3 Negative wall-facing handstand push-ups (body at 30 degrees)
+
Bar muscle-up prep – 2 rounds (here OR after part A)
5 Arch hold push to hollow hold (3-5 sec in each position)
3 Supine dowel hip snap rollover
8 Front support pops
3 Jumping bar muscle-ups with hip snap
+
Build to workout weight for deadlift
* Practice a few short sets of the HSPUs as you build up
+
@ workout weight/deficit
3-2-1
Deadlifts
Strict deficit HSPU

Clean and jerk

7 to 10 x 1 @ 70% go EMOM

Power clean and jerk

EMOM 3 (0:30 AMRAP / 0:30 Rest)
Power clean and jerks @ 70%1RM PC+J

EMOM 3 (0:30 AMRAP / 0:30 Rest)
Power clean and jerks @ 75%1RM PC+J

– Each minute is a 30-sec AMRAP of Power clean and jerks @ 70% (B1) or 75% (B2) power clean and jerk, followed by 30-sec rest
– Fast singles. Don’t sacrifice technique to get 1-2 more reps. Stay consistent.

30s on - 30s off, 3 rounds:
a) row
b) wall ball
c) alt. db clean & jerk
Tulos: Yhteenslasketut toisto

Rasittavuus: RPE 8, pitäisi pystyä tekemään 1-2 kierrosta extraa hyytymättä.

6 rounds
go every 3 min

7 hang power snatch, as heavy as form allows
14 box jump over, 24/20"
7 push ups

---

The goal is to complete each round quickly, so choose a weight for the snatches that is challenging but light enough to complete 7 reps unbroken. You'll have 3 minutes to complete each round, allowing for brief recovery before the next one.
Scales:
Hang Power Snatch: less weight, hang power clean
Box jumps: box height
Push ups: elevate upper body

Gymnastics

Warm up

2 rounds of

20 Passthrough
10 active 2 passive
6 inchworm
10 ring row
10 scapula pull
20 rubberband pull apart

Gymnastics for quality
30min

ADVANCED
Butterfly C2B/pull-ups baisics

BEGINNER
High kipping K2E

WOD
Partner AMRAP 6min
YGIG

7 push-ups
3 C2B

3 Rounds @ 2/1-2/1 RIR

8-12 Incline DB curls
8-12 Swede crushers
10-15 DB Lateral raises

Alkulämppä leikki
Pizzalähetti

Mobility

Takakyykky
4x6

WOD
YGIG 8min
10 ilmakyykkyä
200m koneella
10 Vauhtipunnerrusta