EMOM x 8:
1 Squat Clean and Jerk

• max 70%/max

4 x 15-30s wall facing HS hold. Legs on box hold.

5 x 3-5 kipping HSPU, 3s hitaalla laskeutumisella. Scaled: 3 kipping HSPU/3-5box HSPU/headstand.

3 x 2-3 legless rope climbs maasta. 4-5 rope climbs maasta seisaalteen ja takaisin.

"For Time
50 Floor Presses @60/40kg
50 calorie Row
50 Handstand Push-Ups

TC: 16'"

Practice: (~15min.)
Ring Muscle ups / Bar Muscle ups / Pull ups

3 sets:
12 Power cleans 40/30kg
12 Bench presses 60/40kg

3min Rest

3 sets:
9 Power cleans 50/35kg
9 Bench presses 70/50kg

3min Rest

3 sets:
6 Power cleans 60/40kg
6 Bench presses 80/55kg

• 10min to find days 1 rep max

6x
3min ON/2min OFF

A) Row
B) SkiErg
C) Echo/Bike

3 x 15min ON / 5min OFF
Run 1600m
AMRAP:
5 Chin-ups
10 Box jumps 60/50cm
15 Sit-ups

0-5 min.

25 Power Snatch @30/20kg

5-6 min.
5 P.Snatch
6-7 min
6 P.Snacth
etc.

"

10x
1min Assaultbike
1min Row
1min Ski
2min rest
Go hard, but sustainable pace. Take calories on each machine as goal, 20/17 is super great. Other options: 18/15, 15/12....