2 rounds
5/side Half-kneeling bottom-up presses
10 Tension swings
5 Deck squats
+
2 rounds
5/way Scapular rolls
10 Handstand shoulder taps
5 Kneeling jumps
+
2 rounds @ increasing pace
200m Run
2 Wall walks
6 Chest-to-bar pull-ups
8 Wall balls
– rest 1:00 between rounds –

Isometric holds – 2-3 Rounds

0:10-0:30 Ring support hold
0:10-0:30 Chin over the (pull-up) bar hold
0:10-0:30 Bottom of ring dip support
0:10-0:30 Hanging L-sit hold

half kneeling pallof press w. rotation 3x8/8

frontsquat 3x5 @rpe 8 T:41X0

Ring Muscle-up Drills / Capacity

2 to 3 rounds of:
5 Back support slide throughs
3 Single leg transition drill
5 Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a straddle v-up snap (or Straight leg v-up snap)

2 Rounds
10/side Xiao Pengs
5 Inchworms
5 Jefferson curls
5 Scapular pull-ups
8 Handstand shoulder shrugs
+
Drills – 2 rounds of
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall facing flutters
2-3 Handstand pivots
2 Rope climb pull-up from floor
Practice your footlock (“1st bite”) on the rope
+
Barbell prep, 1-2 rounds @ empty barbell
5 Hang muscle snatches
5 Front squats
5 Hang power snatches
5 Push presses
5 Power snatches
5 Thrusters
+
Build to workout weight for power snatch/thruster
* Few reps of the other movements between sets as you build up
+
@ workout weight
10/7 (cal) BikeErg
2 Power snatches
25’/7.62m Handstand walk
3 Thrusters
1 Rope climb

3 rounds for completion:
40m SB bear-hug carry
40m OH plate carry
40m backward lunges

Liikeparina / lepo 1min

36 minuutin peruskestävyysharjoitus

Lämmittely 8min EMOM
1. pyörä
2. sivulankku; vasen puoli
3. sivulankku; oikea puoli
4. hiihto
5. copenhagen plank; vasen jalka, nostoja tai 30sek pito
6. copenhagen plank; oikea jalka, nostoja tai 30sek pito
7. soutu
8. lepo

Harjoitus, EMOM 36min (Syke 60–75%/HR max)

Tee harjoitus 3 kertaa.

1–2. pyörä
3. sivulankku; vasen puoli
4. sivulankku; oikea puoli
5–6. hiihto
7. copenhagen plank; vasen jalka, nostoja tai pito
8. copenhagen plank; oikea jalka, nostoja tai pito
9.–10. soutu
11. kasakkakyykky; puolelta toiselle
12. lepo

Jätä harjoituksessa vaihtoaikaa 15–20 sekuntia. Tavoittele ergoissa tasaista ja rauhallista tahtia, ilman sen kummempia kalori- tai metritavoitteita. Aloita harjoitus pyörästä, hiihdosta tai soudusta.

For time

21-15-9 Thrusters @ 61/43kg (135/95lbs)
5-3-1 Rope climbs

Time cap. 12:00

– Rest 8:00 –

For time

30/24 (cal) BikeErg
20 Power snatches @ 61/43kg (135/95lbs)
30m Handstand walk

Time cap. 8:00

Overview. Part A pairs moderately heavy thrusters with rope climbs. A shoulder, grip, and lactate tolerance challenge that will tax breathing and pulling strength at the same time. Part B starts with a strong machine effort, moves into barbell cycling, and finishes with a handstand walk. The aim is to ride the pacing carefully so you can attack the remaining work confidently.
Strategy.
Part A – As the thrusters are fairly heavy, you most likely want to break them from the first round (e.g. 14-7 or even 9-7-5). Overall your thruster strategy depends on your rope climbs (if you think these will be slow, can push the thrusters a bit more to buy time). Regardless, be smart on the 1st rope climbs to avoid getting stuck on the middle round. Steady pace based on your capacity. Make the most out of the footlock and aim to get up with 2-3 pulls each time.
Once you get through the first round, most of the work is done. Aim to keep the thrusters here to 1-2 sets. You’ll also know where you stand with the RC at this point so can either push the pace or slow down a bit as needed. The final round is going to feel bad so it comes down to how much you’re willing to push yourself.
Part B – This part should be all push. Start with a hard (but not max) effort on the bike. The snatches are either singles or small sets with quick breaks. Find a good rhythm and just keep moving. Do your best to get going with the first HSW right away after the snatches.
Instructions. Set the barbell and rope relatively close together in Part A to save transition time. In Part B, place the bike, barbell, and HSW lane in a logical flow so you’re not wasting time or breath moving around.
Debrief. Take 2–3 minutes after the workout to reflect
– Did your thruster and rope climb strategy in Part A hold up?
– How well did you transition from bike to barbell in Part B?
– How did the handstand walk go under fatigue?
-Name two (2) things you executed well. What’s one (1) change you’d make to improve next time?
Movement options.
Thrusters → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs) or 30/20kg (65/45lbs), these should be moderately heavy for you
Rope climbs → Reduce reps (3-2-1) → Rope climb pull ups (21-15-9 or 15-12-9) → Strict pull ups (15-12-9 or 12-9-6)
BikeErg → Row, SkiErg or Air bike for same calories
Power snatches → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs) or 30/20kg (65/45lbs), these should be moderately heavy for you
Handstand walk → reduce distance (50’/15m) → 10 Wall walks