Accessory

3 - 4 Sets Of

a ) 8 -12 Dumbbell Bench
b ) Plank 60-90sec
c ) Banded Pull Apart Hold 30 - 45 sec

Shoulder Press

3-3-2-2-1-1

Go Every 2:30

Back Squat

5-3-1-5-3-1

Go Every 3:00

Warm up
1 set with each machine
:40 easy
:20 moderate
:40 easy
:20 mod/fast
:40 easy
:20 fast
rest 1 min bwn machines

Metcon@60-70% effort OR 75-85% effort you choose
2-3 sets of (jos teette 2 kierrosta läpi niin lisää tähän vielä 1 min töitä joka laitteella että tulee vähän enemmän volyymia)
3000/2550m bike erg
rest 1 min

1500/1275m ski or rowing
rest 2 min
1200m run
rest 3 minutes

Cool down
5-10 minutes walking

8 x Power snatch + snatch + OHS

Partner wod ( You GO, I GO) 


Buy in : 100 wall ball @9/6kg

Then 5 rounds of 

10 HSPU strict 

20 kipping Pull up 

30 Double under each 

40 alt. Dumbe Cl&jerk @22,5/15kg

Cash out : 100 wall ball @9/6kg


Timecap : 32 mins

20-minute AMRAP

1-2-3-etc. Rounds of:
12 Deadlifts @ 70/47.5kg
9 Hang power cleans
6 Shoulder to overheads
+
2-4-6-etc. Rounds of:
5 Pull-ups
10 Push-ups
15 Air squats

Flow.
1 Round of 12 DL, 9 HPC, 6 STOH + 2 Rounds of 5 pull-ups, 10 push-ups, 15 air squats
THEN
2 Rounds of 12 DL, 9 HPC, 6 STOH + 4 Rounds of 5 pull-ups, 10 push-ups, 15 air squats
Etc.

Strategy. This AMRAP is an ascending ladder of two separate, classic combinations. It’s a longer AMRAP, so you want to ensure you pick a pace that allows you to continuously keep working without the need for too much rest.
Plan your breaks on the barbell and stick to it:
Deadlift: 11+1 OR 7+4+1
Hang power clean: unbroken, 8+1, OR 5+3+1
STOH: unbroken as much as possible
As the rounds increase, you want to be able to stick to your game plan, so pick the set breakdown that best fits your bar cycling ability.
Make the goal of unbroken pull-ups, and fast, but steady through each set of air squats. The push-ups will be the movement where you need to be smart and recognise what your capacity is. Only keep unbroken sets if you know you won’t burn out. When in doubt, break the push-ups a little before you think you have into a couple of quick sets.
Do your best to stick to your game plan and your pacing as the rounds increase and you get deeper into the AMRAP.
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built in rest).
Debrief.
– How was your pacing? Were you able to keep to your plan as the workout progressed?
– Did you pick the right approach on the barbell? Would being more conservative have benefitted you more?
– Could you keep the transitions fast in gymnastics?
– How would you pace/break things differently if you needed to repeat this workout and improve your score?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Barbell → @ 70/47.5kg (155/105lbs), 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs)
Pull-up → Ring row
Push-up → Incline push-up

Voima
E3MOM, 3 rounds
12 steps goblet walking lunge

WOD
FOR TIME
10-9-8-7-6-5-4-3-2-1
goblet squat
worm push up
ring row

AMRAP8
16 WB situps
8-16 WB hamstring curl

AMRAP8
8+8 single leg DL
16 plank KB/DB drag through

EMOM x 16:00

Minute 1: 15 Hang Power Cleans @50/35kg
Minute 2: 15 Box Jumps w. step down @60/50cm
Minute 3: 15 Toes to Bar
Minute 4: 15 Up Downs

Goal: Sustainable effort. Pace yourself!
Rx+: @60/43, higher box