EMOM 10
4 OHS

Back Squat 3x2x90%

gymnastics/easy pace cardio:
30 min:
row 500m
5-8 hspu
5-8 strict ttb
5+5 pistol squat
1 parallette walk
5-8 parallette dips

4 supersets:

• Max Reps Strict Ring Dips
• Max Reps Strict Ring Row
• No rest between movements
• 90s. rest between sets

1RM Weighted Chin-ups

deadlift
- find 5RM touch and go deadlift in 15min

3 rounds
12 landmine RDL
12 Gorilla row
20 sit ups
1 min rest

Goal & Intensity
-Strengthen the posterior chain, upper back control, and build low-intensity capacity.
-These movements directly support your lifting technique and posture.
-Steady, burning tension in the back and core with no rushing. Every rep clean, breathing calm.
RPE: 6–7 – enough to feel it, never sloppy.
Why this training: Post WOD builds support muscles that improve bar control and reduce injury risk.
Tip: Pull the shoulder blades slightly back and down on every RDL and row—feel the upper back, not just the arms.

For time :
30 clean&jerk @42,5kg/60kg

Power&Clean weight should be moderate heavy, not over
70% of 1rep max. You should be able to hit singles every 8-12 sec

Time target under 5 min, cap 7 min.

Tempaus kompleksi kevyt paino

8x Alkavalla 90 sek.

1 Raakatempaus
1 Tempaus riipusta raakana/kyykkyyn
1 Valakyykky

4 x 6-8 deficit deadlift
- touch and go
- leave 2-3 reps in the tank
- rest 3-4 min btw sets