1:00 L-sit hold
200-m KB farmers carry (24/16kg kg)
300 double-unders
200-m farmers carry
1:00 L-sit hold

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Goal & Intensity:
-Build core strength, jump rope skills, and grip endurance.
-The workout is controlled, not an all-out sprint.
-Long but steady effort (RPE 6–7) focused on skill and control.
-Aim to keep a consistent pace throughout.
-Break the L-sit into short holds early to keep good form.
Why this workout: It combines strength, skill, and endurance. It fits well in the week by balancing out harder metcons and adding variety across different training areas.

For 30 min

40 kipping hand stand push up
50 DBL KB front squat 2 x 24/16kg
60 toes to bar

Rpe 6-7

In teams of 3
break anyhow
1 works
2 rest

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Goal & Intensity:
-Build upper body strength, core control, and leg endurance while working as a team.
-Work and rest alternate, allowing for higher overall volume.
-Long-duration team workout with steady pacing at RPE 6–7.
-Aim for consistency without burning out.
Area of training and benefit: This workout develops teamwork, strength, and endurance all in one. It’s valuable practice for learning how to share the load and manage pacing in long workouts.

5 rounds for time of:
20 sit-ups
16 1- arm kb thrusters
10 chest-to-bar pull-ups

RPE 9
KB as heavy as form allows

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Goal & Intensity:
-Build strength and endurance by combining core stability, lower- and upper-body strength, and pulling power. -Keep the pace steady but push with intensity.
-High heart rate and full-body demand at RPE 9.
-The kettlebell should be heavy enough to challenge you, while movement quality stays solid.
-Manage your grip by breaking up the pull-ups smartly.
RPE: 9
Area of training and benefit: This workout develops muscular endurance and strength across multiple movement patterns. It is valuable because it trains full-body control under fatigue and builds transferable strength for real-life performance.

Pause front squat

5-4-3-3 (3s pause)

E3MOM / 2-3rep in tank

Shoulder Press

Build 1RM in fifteen minutes.

For time :

21-15-9

Burpees
Wallball Shots 20/14p

TC 6

3 kertaa, 30-40% snatch maks.

2 tall snatch pulls + 2 tall snatches

Lepää 1-2 min.

7 EMOM
5 push-ups + 5 OHS 40/30

4x 3 min on / 90s off, vaihtele A & B välillä.

A: 15 wall balls + 10 push-ups + 5 high box jumps, 75/60
B: 15 DL + 10 Hang power snatches + 5 OHS, 40/30

Flow: A - B - A - B. 3 minuuttia pelkkää A:ta, jota seuraa 90s lepo. Seuraavaksi 3 min pelkkää B:tä jne.

Pyri tekemään toistot mahdollisimman isoissa sarjoissa.

Tulos on yhteenlasketut toistot.

3-4 kierrosta laadullisesti:

10 strict alt. single leg T2B / single leg raises
5 strict C2B / banded / pull-up / banded pull-up / australian pull-up
10 ring dips / legs on ground