1x [ 2 Power Cleans + 2 Front Squats + 2 Shoulder-to-Overheads ]

12 mins to build up to daily max!

3-4 rounds:
5 KB Windmills L+R
15-20 Reverse Hypers
:30-45 Heel Bridge Hold (legs straight)
20 KB Pull Through in Plank Position (arms straight)
:45 SA KB Farmers Carry L+R

EMOM 9 ( AMRAP )

1 minute : Push-Ups
2 minute : Sit-Ups
3 minute : Air Squats

6 Intervals, alt A1/A2

A1. AMRAP 3
Buy-in: 250/200m Row @ fast
+
AMRAP in the remaining
3 Power clean and jerks @ 61/43kg (135/95lbs)
3-6-9-etc. Burpee box jump overs, 24/20″

A2. AMRAP 3
Buy-in: 250/200m Row @ fast
+
AMRAP in the remaining
12 Wall balls @ 9/6kg (20/14lbs), 10′ target
8 Chest-to-bar pull-ups

– Rest 3:00 between intervals –

Flow. A1-A2-A1-A2-A1-A2

Overview. Continuing from last week, we’re staying at 6 sets of 3-minute work intervals with equal rest (1:1 work:rest ratio). The session uses a “hard start” format: the run/row buy-in is a sprint designed to spike your heart rate. You then have ~2 minutes of mixed-modal work to complete while trying to manage that fatigue.
Effort. RPE 9/10 (Maximal Sustainable). You are looking for the highest pace you can hold for 3 minutes, repeated 6 times. The rest is long enough to recover your breathing, but not long enough to fully clear the fatigue. That being said, you want to finish the session feeling like you could’ve done at least one more interval.
Feel. You might find yourself in the “pain cave.” The hard buy-in sets the stage for hard intervals. The challenge is not the sprint itself, but the “fight” to keep moving when you are already breathing heavy from the start.
Adaptation. Aerobic power and lactate tolerance. The sprint buy-in builds lactate; the AMRAP forces you to rely on your aerobic engine to “buffer/utilize” it while doing work. This expands the ceiling of your engine.
Debrief. Take 2–3 minutes after the workout to reflect
– Did your output (reps) drop significantly in the final intervals?
– How fast was your “transition” from the machines to the couplet?
– Did you maintain movement quality despite the fatigue?
– Were you able to keep moving through the full interval each time?
– Name two (2) things that went well and one (1) you’d improve next time.
Movement options.
Run/Row → Row, SkiErg or BikeErg for 20/15 calories
PC + J → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs), a weight you can keep moving with
Burpee box jump-overs → lower box → Burpee box step overs → Bar-facing burpees
Wall balls → lighter ball
Chest-to-bars → Regular pull-ups → Jumping pull-ups → Ring rows

AMRAP 15 mins :
8 Dumbbell Deadlifts, 2x22.5/15 kg
4 Dumbbell Box Step Overs, 2x22.5/15 kg, 50cm
2 Wall Walks

Goal: 7+ rounds

Rx+: 10m Hs Walk instead of wall walk

Warm Up
2 rounds
2 min cardio
4 inch worm + push up
4 russian baby strech
8 plate gtoh
8+8 plate halos
8 cossack squats
then take warm up set for deadlift 2 times and go for 5 reps.

Strenght
4x Supersets :
6-8 sumo deadlifts
6-8 seated db/kb strict press
rest 2-3 min bwn sets

Accessory Work
3 sets
6-8 double db power cleans + push press from floor
10-12 front rack step back lunges
16-24 alt leg v-ups
rest 2-3 min bwn sets

LÄMMITTELY
Muscle snatch + Valakyykky,
2 x 5+5

Raakatempaus polvelta + Snatch balance,
2 x 4+4

Tempaus + Polven alta tempaus,
3 x (2+2)

Nosta painoa lämpöjen edetessä.

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TEMPAUS

Tempaus,
5 x 1 @ 65-75%
Paussi polven alla ja paussi catchissa

5 x 1 @ 75-87%
Paussi catchissa

5 x 1 @ 90-95%
Ei pausseja

Nostot 1:30 min välein

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TAKAKYYKKY

5 x 1 @ 70% -> 92-98%
Nosta 2:00 min välein. Nosta kuormaa joka sarjalle.

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BONUS

3 Kierrosta,
Niskan takaa punnerrus taljalla, 1-3 RIR
Leveän otteen ylätalja,
1-3 RIR

:30-60s lepo liikkeiden välissä. Raskas.

3 Kierrosta,
:20s Romanialaisen maastavedon staattinen pito käsipainot polvien alla (raskas!)
15 Selänojennusta selkäpenkissä (keskiraskas)

Voima
E3MOM, 3 rounds
12 Sumo DL w/kb

WOD
PariWOD (you go, i go)
16min amrap
40m lunge
40 KB swing
40m lunge
40 SumoDL KB
40m lunge
40 ring row

4 sets:
3 Deficit Pause Snatch Deadlifts @100% 1RM Snatch
- Stand on 20kg Plate
- 5sec Pause Under The Knee
- Rest as needed btw sets

4 sets:
1 Hang Power Snatch + 1 OHS + 1 Snatch
Sets 1-2: @75 1RM Power Snatch
Sets 3-4: @77-80%
- Rest as needed btw sets