In teams of 3
- 5x 6min: 3x2min work

A) 8-12 devils press 1*22,5kg/15kg + rem time row
B) 2-4 rope climb + rem time ski
C) 15-30m farmer walk 2*32kg/24kg + rem time echo

20s on / 20s off for 5 rounds:
a) no-jump burpee
b) 1-3 deadlift
1-2 hang power clean
1 STOH

Skaalaus: Valitse painot, joilla pystyt tekemään kompleksin putkeen. Valitse toistot niin, että ehdit tekemään kompleksin hyvällä tekniikalla 20s nostoikkunan aikana.

3 Rounds for time

21/15 (cal) Row
15 DB Bench presses @ 2 x 32.5/22.5kg
9 Hang squat cleans @ 84/61kg
Target time. < 12:00 CAP 15:00

– Rest 10:00 –

For time

42/30 (cal) Row
30 Toes-to-bars
30 Burpee box jump overs, 24/20″
30 Toes-to-bars

Target time. < 8:00 CAP 11:00

Overview (A). Break the workout up: 63/45 cal Row, 45 DB bench presses (moderate heavy), 27 Hang squat cleans (moderate heavy). Think, “where can I make time / where might I get stuck”. Use this info to plan your strategy. Everything unbroken is only faster (than breaking up) if you can hold onto your plan without getting stuck.
Strategy (A). Pick a hard, but repeatable pace on the rower that still enables you to get straight off and into your first set of DB bench presses (it’s easy to lose the advantage from rowing a little faster if you have a slow transition).
Recognise where your capacity is with the heavier DB bench press when deciding how to split the sets. Take a break with at least a couple of reps in the tank on any given set to ensure you can keep your rest short and avoid going to failure.
You can make up a lot of time if you can keep the cleans unbroken but don’t hesitate to break them up to 2 sets if needed (if you need more than 2 sets on the 1st round then choose a lighter weight to keep the stimulus).

Alternate

Seated strict press, rest 1:00 before B2
Build to H5 (79-84%)
+
2 x 5 @ 90%H5
1 x 5+ @ 90%H5

Strict pull-up, rest 2:00 before A1
Build to H5 (79-84%)
+
2 x 5 @ 90%H5
1 x 5+ @ 90%H5

Deficit deadlift 3x5

5 rounds:
12cal Ski
9 Feet Elevated Ring Rows (body parallel)
6 HSPU
- Rest 1min btw rounds

Maastaveto korokkeelta 2x1x90%
-1kumiharkko

Leuanveto, 5x5-8 TAI Ylätalja 5x8-15
-vastaote

SitUps 5x5-8

Vauhtipunnerrus 5x5
-noin 75% viime viikon Max1:stä

Pystypunnerrus käsipainoillla istuen 5x10-15

Leuanveto 5x5-8 TAI Ylätalja 5x8-15
-myötäote

4 Rounds
Go as far as possible in 7min (3min rest btw)

20 Wall Balls
20 Box Jump Overs
20 Cal Row
20 Plate Ground to Overhead
20 Cal Bike
(And then back up)

Start Round 1 and 3 from Wall Balls
Start Round 2 and 4 from Bike

5 Sets:
3 Front Squats @78-83%
- Rest 2min btw sets.