For time:

1000m row
50 box jump
50 kbs
50 sit up
50 air squat
50 up&down

e90s x9

3x2 power clean+ 2 jerk
6x1 power clean+ 1 jerk

5 AMRAP

5 squat snatch 60/40
5 burpee over bars

Go hard! Tavoitteena 4+ kierrosta.

4 kierrosta aikaa vastaan:

12 medball cleans 20/14
9 burpee over ball
6 bMU. Scaled: 4 C2B + 4 ring dips. 3 pull-ups + 3 box dips. 2 ring rows + 2 push-ups.

Joka 90 sekunti kymmenen kertaa:

1 snatch pull + 2 power snatches + 2 snatches

50-55-60-65-70% snatch maksimista, nosta painoa joka toinen sarja.

Accessories
3 rounds of
15 Heavy Russian KB swings
20 m front rack lunges
15 (GHD) Back extensions
20 m sand bag/med ball carry

*For quality!

3 x
10/10 Hollow flies
10 Hollow rocks
10 Arch rocks

*Rest as needed.

Raaka rinnalleveto riipusta 2,2,2,2,2

nousevilla painoilla. tauot 2 min.

 5-5-3-3 front squat

• leave two reps in the tank in even set
• rest as needed

For quality 40 min

400m run
15 HSPU
10 Deadlift 70/52kg
15 kipping c2b

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Goal & Intensity:
Improve aerobic capacity and movement control in gymnastics and barbell work.
RPE 6–7/10 – steady, sustainable pace.
Execution:
As many rounds as possible in 40 minutes
Progress: Keep moving smoothly and focus on quality in each movement.
Tip: Scale from the start instead of starting too hard and then survive for 40 min.