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

---

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

---

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.

6 x 4 Push jerk

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

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.

5 AMRAP:

10 OHS 40/30
10 T2B
10 bar over burpees.

Rest 2 min.

5 min to find 3RM thruster.

2 hengen tiimeissä, you go i go:

500m row (250m each)
50 HSPU

Rest 2 min

500m row
60 pistol squats

Rest 2 min

500m row
70 pull-ups

Souda nopeasti, voimistele hienosti. Jakakaa toistot puoliksi.

3x 4 AMRAP parin kanssa, 2 min lepo välissä:

1. 5 bar over burpee + 5 unbroken power snatches 40/30
2. 20 DU + 4 UB OHS 50/35
3. 5m HS walk + 3 UB squat snatches 60/40.

Tulos on yhteenlasketut toistot. ALL OUT.

Three 4-minute AMRAPs in 20 minutes

From 0:00-4:00:
27 calorie Row
21 Power Cleans (60/40kg)
15 Burpee Box Jump-Overs (24/20 in)

-4 minute Rest-

From 8:00-12:00:
27 calorie Row
21 Power Cleans (50/35 kg)
15 Burpee Box Jump-Overs (24/20 in)

-4 minute Rest-

From 16:00-20:00:
27 calorie Row
21 Power Cleans (40/30kg)
15 Burpee Box Jump-Overs (24/20 in)

SCORE TOTAL REPS!