Tempauskompleksi
1 tempausveto
1 tempaus kyykkyyn lattiasta
1 valakyykky
Kerran kaikki liikkeet läpi, tangon saa tuoda tempausvedosta lattiaan valitsemallaan tavalla.
50, 60, 70, 75, 80, 85, 90x3 % tempauksen 1 toiston maksimista.

In 30min find your 10rep max.

EMOM10
Rive kyykkyyn + työntö 1 + 2 60 % eli yksi rive + kaksi työntöä

AMRAP12
15 cal bike erg
10m overhead walking lunge 15/10 käsipaino toisessa kädessä. 5m kohdalla vaihto
30 du

Ei mennä ns punaiselle alueelle vauhdin kanssa vaan keskikova tahti.

5 x AMRAP 6 mins / 2 mins rest

A)
200m row
400m bike
20 jumping lunges

B)
20 Goblet squats @24/16kg
20 Walking lunges @ BW
15 box step over @ BW

C)
15 DB Bent Over Row @2x15/10kg
15 DB Push Press
10 Burpee

D)
40m Farmer's carry@2x 24/16kg
20 Russian Twist
15 Hanging Knee Raise / sit up

E)
10x10m shuttle run
10 wall ball
10 DB Thursters @2x15/10kg

3@up to 90-95%, 3×3@80-85%, rest btw sets 3min

Pendlay Row 5x8x25-30%

Maastaveto 3x8x60%

Etuheilautus yhdellä kädellä 3x20 / käsi

SitUps 100 toistoa Afap

Tempausmaastaveto hitaalla eksentrisellä (≥5 sekuntia)
Veto lantiolle samaa reittiä, kuin tempauksessa. Tanko lasketaan hitaasti, viiden sekunnin aikana, takaisin lattiaan samalla liikeradalla.
Verryttely/harjoittelusarja 4 toistoa 80%
Työsarjat 3 sarjaa 3 toistoa per sarja, 105-110%
Prosentit parhaan tempauksen yhden toiston maksimista.

OTM 10 min Power clean x2

10 Rounds for time

3 Ring muscle-ups
6 Burpee box jump overs, 24/20″
12 Wall balls @ 9/6kg (20/14lbs)

Time cap. 20:00

– Rest 8:00 –

For time
100 Toes-to-bars*
* 10/7 (cal) SkiErg every time you break a set

Time cap. 10:00

Before you start. Take a moment to estimate how fast you think you’ll go on each part. This is a good self-awareness and strategy practice that’ll help you prepare for competitions.
Overview.
Part A – With short sets and many rounds, this workout rewards strong, deliberate transitions. The aim is to keep moving steadily all the way through.
Part B – Toes-to-bar capacity piece that forces you to think about your sets and rests (after ski, before jumping back up on the bar).
Strategy.
Part A – Aim for repeatable, unbroken rounds from the start. Ask yourself: how fast can I start while still moving through the whole piece (vs starting so fast that you fade before you finish).
Keep the rests leading into ring muscle-ups within your capacity but aim to keep the sets themselves unbroken. Burpee box jump overs should be just smooth and efficient, not rushed (BUT it’s easy to relax too much here and lose time, stay focused). Either keep the wall balls unbroken OR if heart rate is getting out of control and/or you’re needing a longer rest before the muscle-ups, you could do a short break (8-4 or 7-5) to manage pacing.
The transitions are where it’s easy to lose time here, If your round times are drifting, rein these in.
Part B – Plan your TTB sets before you start. For this format, fewer breaks is faster, but only if you can keep them. It’s likely better here to do even(ish) sets (e.g. 3 x 20 + 3 x 15 + 10) rather than open too big and then ending with tiny sets. Break before going to failure, then accept the SkiErg penalty and get straight back on the bar. Treat the SkiErg as controlled work, not recovery. Finish it and return immediately to the TTB.
Instructions. Set the equipment up 2-3m apart (this is your in-built rest). Set up the SkiErg close to the pull-up bar for Part B to avoid wasted time. Decide your break strategy for TTB in advance and aim to stick to it. In Part A, make sure you can see the timer to keep yourself on track.
Debrief.
– How consistent were your round times in Part A from start to finish?
– Did you manage ring muscle-ups proactively, or did fatigue force longer rests?
– In Part B, were your breaks planned or reactive?
– What adjustment would let you move faster without increasing penalties next time?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Ring muscle-ups → reduce reps (2/round) → Bar muscle ups → 3 or 6 Chest-to-bar or regular pull-ups
Burpee BxJO → Reduce box height → Burpee box step overs
Wall balls → reduce ball weight
Toes-to-bars → Toes-to-rings → V-ups

4 rounds, 2:30 each, for max reps of:
20 Alternating Dumbbell Hang Clean & Jerks, 22.5/15 kg
5 Wall Walks
max reps in remaining time Bar Muscle-ups/ strict pull up/ floor or bench assisted pull up
Rest 2:30