2 Sets

1000m Row @ < 24spm (strokes per minute)
750m Row @ 24-28spm
500m Row @ 26-30spm
250m Row @ > 30spm

Rest 2:00 b/t intervals
Rest 6:00 b/t sets

Pace. Start the first interval at a low rate (<24spm) but challenging pace for the 1km piece. Then increase your rate to moderate for the 750m (24-28spm) and finally increase to a higher rate for the 500m (26-30spm) and 250m (>30spm).

Intent. Get used to pacing yourself on the rower (hard, repeatable pace) and building speed at higher rates.
Focus. Maintain a good rhythm and sequence (legs, hips, arms) at all rates. Check in with yourself to ensure your form is still solid on the 2nd half of each interval when you’re getting more fatigued.

Pace. Begin at a tough pace, but one that allows you to stick to the spm, then progressively increase your pacing and stroke rate as the distances decrease.
While you can adjust the damper to higher with slower stroke rates and lower with higher stroke rates, consider using a similar damper setting (drag 125-135 = damper 4 – 6ish) for all intervals to challenge yourself to adjust to each stroke rate/pace.

Power clean
3x 73%,75%
2x 78%,80%
3x 1 85-95%

Squat clean + jerk with pause
2x 3+2 @70, 73%
4x 2+1 @75-85%

Hang muscle clean
5x3

Deadlift

5 x 2 @ ~85%

Go Every 3:00

As many Reps as Possible in 8 Minutes of :

30 Single Unders
15 Kettlebell Swing 24/16kg

EMOM 36 (6 rounds)

1. Ergo 45sec
2. DB’s burpee clean x 5-8
3. Turkish sit up x 10-12
4. DB’s alternating press/ push press x 12-16
5. Plate windshield wipers x 16-20
6. Rest

10min buy in: Satulaton pyörä/Echo Bike

40min amrap
45 wallball 6/9
100 box step overs 2x12/16kg
24 clean+fs 45/60

10min Cash out : Satulaton pyörä / Echo Bike

Hauiskääntö + pystypunnerrus 5x10
-joka sarjan jälkeen band-pull-aparts x20

Käsipaino-/kahvakuulasoutu 4x15/15
-vuorotahtiin

Vipunostot taakse/sivuille/eteen 3x20/20/20
-kierros yhteen putkeen

Kiertolankut 3x20/20
-ylävartalon kierrolla

SitUps 3x15 / ”puoli”
-vain toinen jalka tuettuna

Kapea penkki 70%x Amrap

2-3sets:

10-15 snowangel
30+30s side planks

CLEAN COMPLEX

6-8sets:

1 hang squat clean + 1 front squat + 1 jerk FIND HEAVY!!

Warm Up
2 rounds
2 min ski erg, 2nd round rowing @easy/mod
15+15m single arm kb bottom up carry (käsi 90asteen kulmassa)
30-45s supinated grip bar hang
30-45s front leaning on low rings (punnerrus lankku pito)
then start strenght part

Strenght
5 supersets of :
3 Pause Bench Press + 3 weighted Strict Pull Up
2-3 min rest bwn sets
start at 60/30% of 1rm and build up 5% on bench and 5-10% with pull ups on each set
going heavy at the end but not to maximum. ens viikolla kisat niin pitää jättää varaa.

Metcon Prep
2 sets
1-3 bar muscle ups / c2b pull ups
2 devils press, first round lighter, second rx
6/5 calories ski erg
4 weighted box step overs, first round lighter, second rx
rest 1-2 min bwn sets

Metcon
30 min emom
1) bar muscle ups or c2b pull ups x 4-8 reps
2) devils press x 3-4 reps @rx db's
3) 12/9 calories ski erg
4) weighted box step overs x 8-10 reps with rx db's
5) rest minute