6x 2min ON 2min OFF

A) 20 Ilmakyykkyä AMRAP: Kalorit

B) 10+10 KP-Tempausta AMRAP: Tuplat

10-10-10-10-10:
Bench press

RX
"FIRE & ICE"
FOR TIME
18-15-12-9
Hang Power Snatch @43/30kg
*Complete 75 Double Unders after each set.

Timecap: 12 mins

SCALED
FOR TIME
18-15-12-9
Hang Power Snatch @ light
*Complete 100 Single Unders after each set.
RPE 9

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Bottom of Foot rolling
10 Banded Ws
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets-

PERFORMANCE
EMOM x 5 MINUTES
1 Ring Muscle-Ups + 1-3 Ring Dips

---

FITNESS
EMOM x 5 MINUTES
1 Strict Pull-Up + 2 Kipping Pull-Ups
Or
3 Partner Assisted Strict Chin-Ups

2 wall walks
4 box jump-overs (61/76 cm)

Scaled WOD
AMRAP 8:
2 inch worms + push-up
4 box step-overs

EMOM15:
a) 8-12 seated double db shoulder press
b) 10-15 reverse grip Yates row
c) rest

Target: Find RPE9-10 of the day for a & b - increase weights from last week. Last set basically all out without failure.

5 x following complex (3 Push press, 2 Push jerk, 1 split jerk)

DELOAD WEEK

A) Snatches
Every 1,5min for 4 sets
4 muscle snatch @30-40%
*
Every 1,5min for 4 sets
3 hi-hang snatch @40-60%
*
Every 1,5min for 4 sets
1 snatch balance + 2 overhead squat @50-70%

B) Wall sit TABATA
20s work / 10s rest for 8 rounds

3 rounds
1min max. reps push press @60-70% 1RM shoulder press
1min max. reps ring row
2min rest

12 box jumps (61/76 cm)
3 rope climbs

Scaled WOD
AMRAP 10:
12 box step uos
3 pull-to-stands