12 Min EMOM;
1. 10-15 DB push press
2. 14 db step back lunge.

This is easily done with KB's if needed

2x22.5/15kg

5 Rounds for quality
6-10 Eccentric ring pull ups. 5 secs on each rep. scale to chin up on pull up bar
10 seated double kb or db press.
1 Min plank.

30 Min EMOM
1. 18/12 Cal Row (45 secs max)
2. 15-25 Wall Balls
3. Rest

Stay consistent and hit the same numbers. Scale as needed.

55% x 5 reps
62.5% x 5 reps
67.5% x 10 and 2 sets
67.5% x AMRAP ( leave 1-2 in the tank)
The first two sets are super light so you can use these as a warm up.
Again use that 90% as your max and take the above from that
Post Amrap in comments

8 x alkavalla 2 minuutilla
1 tempaus riipusta + 1 tempaus, rakenna maltilla

10 - 1

YGIG "chasing style"

Power Snatch 50kg/35kg
Box Jump

TC 10min

EMOM 20 min
1) bar MU
2) RKBS 24/32kg
3) Box Pike HSPU
4) rest
RPE 8, make it hard and increase volume for the level you have

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Goal & Intensity
-Build strength–skill capacity in three demanding movements and find the right volume for yourself at RPE 8.
-Each minute should feel challenging yet controlled without technique breaking down.
-A steady, tough EMOM elevates the heart rate and heavily loads upper-body strength and stamina.
-Keep the rep numbers consistent every round — steady output beats one big early effort.
RPE: 8 → technically clean, clearly difficult, but not at your breaking point.
Why: This session develops upper-body explosiveness, stamina, and high-skill movement under fatigue — exactly the qualities needed for Open-style workouts and demanding metcons.

9xe90s

2 hang power clean + 1 power clean

4x6

Heavy quality

OG klo 19-20