3 min on, 1 min off for 9 rounds:
A. Run or bike for calories
B. 40 deadlifts (60/40 kg) + max reps double unders
C. 30/24 cal row + max reps of burpees

Rotate stations for total 3 rounds per each.

For time: Linchpin test 3
3 Rounds for Time
21 Wall Ball Shots (20/14 lb)
14 Handstand Push-Ups
7 Deadlifts (315/205 lb)

LÄMMITTELY

3 kierrosta:
2min ergo (vaihtuva)
5+5 alaspäin katsova koira + toe tap ristiin
5+5 lonkan kierrot istuen
10 kyykky-takareisi pumppaus kämmenet maassa

---

HARJOITUS

Peruskestävyys, 60-70%/HR max

6x5min ergo, 1min lepo kierrosten välissä

• vaihtuva ergo

Bent over row 12-10-8-6 reps

Tempo Back squat (slow down, fast up) 4x8 reps

ABS: 4 rounds of
30 AMSU
20 Reverse crunches
10 Ab-wheels
Rest

Warm-up

800m Jog
+
1 – 2 rounds
3 Active/passive shoulder extensions (use a stick, each position 10 seconds)
5 Back support slide throughs
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 v-up snap
+
Build to workout weight for snatches and overhead squat (as needed)
* Practice a few short sets of ring muscle ups between barbell movements
+
@ workout weight
200m Run
2 Power snatches
4 Overhead squats
2 Squat snatches
3 Ring muscle-ups
200m Run

For time

• 20 pull-ups
• 30 push-ups
• 40 sit-ups

• 50 squats

• Rest precisely 3 minutes between rounds.

Warm-up

800m Jog
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
2 rounds
5 Scapular pull-ups
0:30 Hang from bar
8 Scapula push-ups
8 Tension swings
5 Arch hold push to hollow holds (3-5 sec in each position)
+
Kipping Toes-to-Bar complex – 2 rounds
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
Build to workout weight for the clean and jerk
Few chest-to-bar and toes-to-bar sets between weights
+
@ workout weight
200m Run
1 Clean and jerk
8 Chest-to-bar pull-ups
1 Clean and jerk
8 Toes-to-bars
200m Run

1) Warm up EMOM 12

1) 10-15 Straight arm lat pull down
2) 5-10 Hollow/Arch rolls
3) 10 Kip swing

2) Pull Up Practice

A) Technique + Scaling options

B) EMOM 10:

1) 1 Big set of kipping pull up
2) 20-30 DU/SU

3) Functional bodybuilding

3-4 Rounds for quality:

• ”X” Banded strict pull up
• 20-30 Banded tricep ext.
• 10-15 Lu Raise

rest 2min between rounds