Warm Up
Speed Ladders + Mobility Drills for 10 minutes
then check tgu and get warm up lifts

Strenght
KB/DB Tgu 4+4/3+3/2+2/1+1 reps with light to mod/heavy weight
rest 2 min bwn sets

Weightlifting
Emom 5
flat foot snatch pull + flat foot power snatch + flat foot squat snatch @35-50%
rest 2 min

Emom 10
snatch pull + power snatch + squat snatch @50-70% of 1rm, set must be touch n go!
rest 2 min
Emom 3
2 squat snatch @75%, drop and go

Accessory Work
3-4 sets
12 v-ups (fast)
8 sharp kb swings @16/24kg
2 broad jumps
rest 1.5-2.5min bwn sets

EMOM 12 mins
odd min: 15 wallball @9/6kg
even min: 20 abmat sit up

4 x AMRAP 6min and 1:30 min rest between AMRAP's

"1" = 10-9-8-7-6-5... (calories)
"2" = 1-2-3-4-5-6... (movement)

A1. Echo bike
A2. Wall Balls

B1. Row
B2. DB Snatch

C1. Bike Erg
C2. DB/KB Squat

D1. Ski Erg
D2. Push Ups

In a 6 min window do as many cals and reps as possible of:
- first round 10 cals on machine ("1") and then 1 rep of movement ("2")
- second round 9 cals on machine ("1") and then 2 rep of movement ("2")
- third round 8 cals on machine ("1") and then 3 rep of movement ("2")
- etc..

Choose your own DB/KB weight

Deadlift

3 x 3 @ 82+% (2-3 RIR), rest 3:00 between sets

Individual Workout !

Alternate A&B
3 mins ON / 90 sec OFF x 8 sets

A:
20/15cal row
20 medball clean@9/6kg
Amrap burpee Pull up

B:
60 Double under
30 DB Goblet Box step up@22,5/15kg @50cm
Max rep wall walk

AMRAP 18, split reps as you like

55 Calories Bike
55 Deadlift 70/50kg
55 Calories Row
55 Hand Release Push-Ups

Echo intervals:
6x 20s fast / 40s cooldown pace
3x moderate/ fast VK 1-2
3x fast / all out VK 2- MK

rest 5min between machines

Row intervals:
6x 20s fast / 40s cooldown pace
3x moderate/ fast VK 1-2
3x fast / all out VK 2- MK

Maastaveto 3x90%

Suorinjaloin maastaveto 5x6
-noin 55%
-jokainen toisto lattiasta/stopilla

Lankkusoutu kumpparilla 3x20 / käsi

Painijan kyljet 3x15/15

4 Rounds For time

32/24 (cal) SkiErg
16 DB box step overs, 20″ @ 2×22.5/15kg
80 Double-unders
4 Clean and jerks @ 102.5/70kg

Target time. < 22.00 CAP 25

Overview. A workout with 4 rounds that rewards consistent pacing, settle into a pace and stay consistent. Use the SkiErg to pace the effort. Make a plan for the other three movements that will allow you to keep short transitions and start the next movement right away. Make sure to choose a weight on the clean and jerk that you can keep moving with.
Pacing. Try to make the last round faster than the first one. If you go too fast in the first two rounds your overall time will suffer. Aim to start conservatively and increase your pace in the final two rounds.
The only thing that should change between the rounds is your SkiErg pace. If you start too fast try to recover on the SkiErg so you can attack the rest of the movements as fast as you did last round. Aim to keep the box step ups unbroken all 4 rounds, breaking once is fine if it’s a short break. If you break more than once you need lighter DBs or go way slower on the SkiErg. Double-unders unbroken if you can, try to not have planned breaks, just take a small breather if you trip up. Have a routine for the c&j (e.g. always pick it up the bar right away, take two breaths between reps, count 3-5 seconds between reps etc.). If you need more than 20 seconds between reps then the bar is too heavy or you are going too fast in the other parts of the workout.

Clean and jerk, Go every 1:30-2:00

3 x 2 @ 65-68%
1 x 1 @ 75-78%
1 x 2 @ 70-73%
1 x 1 @ 80-83%
1 x 2 @ 75-78%
1 x 1 @ 85-88%

– Build up within the percentage range each set
– Drop the bar between each rep, reset and go on the doubles