15 x Thruster 43.5/30
15 x C2B
30 x Bar over Jump

20 MIN PK
600M ROW
50 AIR SQUATS
30S HANG
30 S PLANK

5 RFT
12 T2R
20 KB-Front squats w. 2 KBs and heels on a plate.

deadlift 5-5-5-5-5
find your 5RM

1A) T2B 4X10
1B) RING DIPS 4X10

5 kierrosta happoja

max toistot lattiapenkkipunnerrus @50-60%
1min max toistot vasarahauiskääntö

EMOM 30min
5 x Pull Up
10 x Push Up
15 x air Squat

30s Work, 30s rest
Push Up
Bent over row

GYMNASTIC CONDITIONING

E3MOM x5

3-6 Muscle-Up + 10m Handstand Walk

RPE 3 to 4, you should have 90sec to rest on each round

Tailoring options:

MU→ Banded MU transitions + Dip
HSW→ Wall Facing Shoulder taps 20-30 reps

CONDITIONING

7 rounds for time:

200m Run
3 Muscle-Up
6 Power Snatch @50/35kg
9 Bar facing Burpee

Rest 90sec

Overall RPE 4

Target: unbroken reps, repeatable pacing. All rounds within 10sec.

Tailoring Options

Ring MU→ Bar MU or Jumping Ring MU/Bar MU or C2B
Power Snatch→ decrease loading