4x10

EMOM 10
- 5-15 Kipping knee raises/ t2b
- 20sek hollow flutter kicks

EMOM 20
- 20-30sek handstand hold
- 20-30sek handstand shoulder taps/ plank shoulder taps
- 10 + 10 windmills
- rest

AMRAP 10 (Warm-Up)
30 Single Unders
10 Push-Ups
10 Lying Back Extension w/ Stick (snatch grip)
20 Crunches
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3 MIN REST
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21-15-9
Wall Ball 9/6kg
Cal Row/Bike/Ski
Sumo Deadlift High Pull 40/30kg
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3 MIN REST
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15-12-9
Hang Power Clean 40/30kg
Push Jerk 40/30kg
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For Quality:
50 Abmat Sit-Ups
100 Bicycle Crunches (L+R=1)
150 Flutter Kicks (L+R=1)

• bodyweight/ weighted/ banded/ feet on the ground
• same style each set!
• rest 90sec

For Time:

60/45 (cal) Row
45 Wall balls @ 9/6kg
30 Toes-to-bars
15 Overhead squats @ 61/43kg
30 Bar muscle-ups
15 Overhead squats @ 61/43kg
30 Toes-to-bars
45 Wall balls @ 9/6kg
60/45 (cal) Row

Time Cap. 30:00

Overview. “Down and back” style chipper. In these workouts, the 1st half is all about positioning yourself for success on the way back (the workout “starts” when you get to the muscle-ups).
Strategy. Your approach here depends on your confidence in the movements (especially the muscle-ups). However you approach the 1st half, you want to have juice left for the way back.
The row pace should be such that you can walk to the ball and get started with the wall balls (you can back off a little at the end of the row if you start too hot). While wall balls unbroken is the dream, you might be better off breaking them into 2-3 sets (more if needed) to save your shoulders for the rest of the workout.
Your approach to toes-to-bars is similar. Going unbroken, of course, is the fastest, but there are many good strategies here: 1) negative splits (e.g. 20-10 or 15-10-5), 2) even sets (e.g. 3×10 or 6×5), or 3) big set + chip away (e.g., 15-5-5-5). Just make sure not to go too close to failure on these, as that will cost you for the remainder of the workout.
Aim for unbroken OHS, but split them into 2 sets if needed (if you need to break them more, the weight is too heavy for today). The bar muscle-ups will be the “crux” (sticking point) of the workout. Make sure you have a plan (see toes-to-bar; similar ideas will work here). Stay confident in your kip and avoid the temptation to rush the transition as you get more fatigued.
You’ll have a good idea on the way back what you can do for the movements. The challenge will be to keep your head in the game and not let yourself take longer breaks than needed. Leave a little in the tank for the final row to push yourself to a strong finish.
Instructions. Set the equipment 2-3m apart (this is your in-built rest).

Alternate rep scheme → 45/30/10/15 OR 20 BMU/10/30/45
Row
Wall balls → lighter ball
Toes-to-bars
Overhead squat → 52.5/35k, 43/30kg
Bar muscle ups → reduce reps to 10, 15 or 20 → Chest-to-bar pull ups (15, 20 or 30) → Pull ups (15, 20 or 30)

Alternate A1/A2

A1. Strict dip – 5 x 5 @ 1-2 RIR, rest 2:00 before A2

A2. Pendlay row – 4 x 6-8 @ 3/2/1/0 RIR, rest 2:00 before A1

Power clean complex

6-8sets:

power clean + hang power clean below knee + hang power clean above knee

70-80% of 1rm pc

EMOM21:
a) 6 T2B / kipping knee/leg raise / V-up
12 alt. s.a. db snatch
b) 12/9 cal machine / 20-40 DU or crossover / 30-60 SU
c) rest

RPE 7-8
TC: 45s / min

Huomioita:
T2B: Skaalaa variaatio / toistot niin, että pystyt tekemään ne max. 2 osassa läpi treenin, alkuun jopa yhdessä sarjassa.
Db snatch: Rakenna hyvin liikkuvaan painoon, jos teet normaalisti tng niin pidä tämä myös raskaammilla painoilla.

Clean and jerk

3 to 5 x 1 @ continue to build up from A1, go EMOM

Deadlift

Build to heavy 5 (H5) @ 2 RIR
+
2-3 x 5 @ 85%H5