3x3 AMRAP YGIG

4xHSPU
4xPull-up

6xpush up
6 x ringrow

8x kb push press (16/24)
8 cal row

WEIGHTLIFTING

Hang Power Snatch + Power Snatch

TnG reps.

EMOM x9

1-3@RPE 3
4-6@RPE 3+ 
7-9@RPE 4

CONDITIONING

Buy in: 15 Muscle-Up

Then 4 rounds:
12 TTB
6 OHS
3 Devils Press

Overall RPE 4

Loadings:
Rxd: 65/45kg and 22,5/15kg
Masters: 50/35kg and 17,5/10kg
Tailored: 40/30kg and 15/10kg

Tailoring Options:
Muscle-Up→ Decrease rep scheme→ Jumping Muscle-Up
TTB→ Hanging High Heels

Optional Accessory:
CONDITIONING

10min AMRAP:

10/7cal Row
6 C2B
12 Push-Up
16 Air Squat

RPE 3-4, go by feel.

Tailoring Options:

C2B--> Pull-Up
Push-Up--> Elevated Push-Up

Row / Air bike: 90s.

2 rds:
8 Air squat
5 Up & down dog
8 Spider lunge + twist (alt.)

Row / Air bike: 45s.

2 rds:
6-8 OHS
8-12 KB swings
6-8 Box steps/jumps

Mobility:
- Lunge complex
- Thoracic (w/ ball+barbell)
- Pigeon
- Ankles

Accessory work

Banded press, 100 reps – light (punainen ohut kumppari)

Banded pull-apart, 100 reps – light (sininen ohut kumppari)

*Parista toinen aloittaa pressit ja toinen pull-apartit. Sitten vaihto.

AMRAP 20:
1 Dead Lift, 405/285
10 Toes to Bar
15 Bar Facing Burpees

Optional Accessory
STRENGTH

2-4 rounds, rest as needed between:

1) 10+10 Single Arm DB Upright Row video
2) 5-15 Parallette Push-Up

RPE 3-4

Rästi

• Build to days heavy
• Rest 2-3min