6 kertaa Back squat 75-80% BS maksimista:

4 - 4 - 4 - 4 - 4 - 4

Lepää 2-3 min.

3 kertaa:
6-9 reps of: kip swing, kip pull down, kipping pull-up. Scaled: kuminauhalla, Kipping ring row

3 kertaa:
6-9 reps: 1 knee raise, 1 half leg raise, 1 t2b.

3 kertaa:
1 controlled rope climb + 5-10 kipping HSPU.

Pareittain, you go i go

For time:
20-16-12-8-4
DL 140/90kg

Jokaisen maastaveto kierroksen jälkeen:
20 strict pull-ups (banded / ring row / australian)
20 strict HSPU (legs or knees on box - ei kippaamalla)

*Kaikki toistot jaetaan tasan, toinen tekee toinen lepää.
* Strict pu+ shspu tulee siispä 5 kertaa

12 EMOM:

1. 5 power snatches
2. 5 muscle clean & press

40-50% snatch maksimista.

3 rounds for time of:
21 pull-ups
15 handstand push-ups
9 thrusters, 60/40kg

Hang snatch 5x1

3 Rounds For Time
400 meter Run
21 Kettlebell Swing 24/16kg
12 chest to bar Pull-Ups

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Goal & Intensity:
Build endurance and pacing through running, kettlebell work, and gymnastics.
Execution: 3 rounds for time: 400 m run, 21 kettlebell swings, 12 chest to bar pull-ups.
Progress: Run steady, break C2Bs if needed to keep moving.
Tip: Control your breathing after the run and stay composed on the bar.
RPE: 8

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When used RX weight and movements:
– Beginner: 15-17 minutes
– Intermediate: 11-14 minutes
– Advanced: 9-10 minutes
– Elite: <8 minutes!

5x1 Shoulder Press
Rest ~3-4 min
-Lisää painoa joka sarjassa, viimeinen RPE 9-10

For total time:
21 Hang Power Cleans (60/42.5kg)
50 Walking Lunges
500 Meter Row
Rest 2:00
21 Hang Power Cleans
50 Walking Lunges
500 Meter Row
Rest 2:00
42 Barbell Rows (60/42.5kg)
60/50 Push-ups
500 Meter Row

• 25:00 Cap
• Alternate Options 500m Row = 2:00 Bike or Ski Erg

Hang Power Clean + Power Clean + Push Jerk

5 x ( 2 + 2 + 2 )
7 x ( 1 + 1 + 1 )

Go Every 2:00