Back squat

5-5-5-10+

E3MOM / 2-3 RIR / LAST SET MAX 20REP

15min EMOM:

• 1st: 6-10 Ring Dips
• 2nd: 8-12 Kipping Pull Ups
• 3rd: 25 Air Squats

In pairs, YGIG / round

2 Rounds of "DT"
8 Rounds of "Cindy"
2 Rounds of "DT"
6 Rounds of "Cindy"
2 Rounds of "DT"
4 Rounds of "Cindy"
2 Rounds of "DT"
2 Rounds of "Cindy"
2 Rounds of "DT"

Timecap 35 min

YGIG - movement
For quality

4 rounds

10 bulgarian split squat e/s
10 sit ups
10 low hang power Snatch

@ 2x 22.5/15kg DB
@ 42/35kg bar

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Goal & Intensity:
- Improve balance, strength, and overall control. Choose heavier weight than in a metcon style of a workout. Think of today's workout as a bodybuilding session perfecting each movement. If you are done under 15 minutes, your weight and execution was too rushed.
- Execution: Complete 4 rounds with quality – 10 Bulgarian split squats per leg, here focus on perfect positioning and long range of motion. 10 sit-ups, and 10 low hang power snatches, which you should split into shorter sets of 2 to perfect your technique.
- Progress: Focus on control and clean technique, no need to rush. Spend 20 min moving.
- Tip: Maintain good balance and movement quality throughout.
RPE: 6-7 (should feel like chatting speed)

8 x E2MOM

odd: 6 bench press
even: 2 rope climb

20 min AMRAP
5 Pull-Ups
10 Push-Ups
15 Air Squats

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By the end of this WOD, you should be wondering what happened to your arms. This lengthy workout is a grind, so stay around 80-85% of your max pace. The only rest you should take is during the 15 air squats. Put your head down and do work for 20 minutes.

Goal & Intensity:
-Build base endurance and bodyweight strength at a steady pace. Each round is quick, so aim to keep moving the entire 20 minutes.
-High rep volume challenges cardiovascular capacity plus upper‑ and lower‑body muscular endurance. Movement speed is moderate with minimal rest.
-Break push‑ups into small sets from the start to maintain a consistent rhythm.
RPE: 7–8
Training Area & Benefit: Metcon endurance and body control; continuous work trains pacing for longer WODs and boosts recovery capacity for heavy lift days.

Every minute on the minute for 10min

• Even: 10 Goblet squat
• Odd: 12 One leg deadlift with KB (6+6)

6 x 4 Push jerk

• leave one rep in the tank
• rest 3 minutes between sets

Incline Bench Press

4 x 10, Max Weight

Rest 2:00

Routa gone bad:

3 min burpees
2 min rest
3 min wall balls
2 min rest
3 min sumo deadlift high pulls 30/20
2 min rest
3 min alt. DB snatches 22,5/15
2 min rest
3 min DU's

Tulos on yhteenlasketut toistot.