4 Intervals, alternate A1 / A2 (fast start)

A1. AMRAP 5

Buy-in: 0:30 Echo bike for calories
+
AMRAP in the remaining
50 Double-unders
7 Hang snatches (anyhow) @ 52.5/35kg ( Katariina 40kg )
21 Wall balls @ 9/6kg

A2. AMRAP 5
Buy-in: 0:30 Air bike for calories
+
AMRAP in the remaining
8 Shuttle runs, 7.62m
8 Chest-to-bar pull-ups
8 Front squats @ 52.5/35kg ( Katariina 40kg )

– Rest 3:00 between intervals –

Score #1. Total Air bike calories
Score #2. AMRAP results

Pace. The intervals today are 5-minute pieces that each begin with a 0:30 Air bike buy-in. Your goal with the buy-in is to push a very hard effort that would not be a sustainable pace for doing the entire 5-minutes, so think of this as a “fast start” to the interval.
The remainder of the interval should be at a steady pace. Aim for big/unbroken sets on each movement and a steady effort on each round of shuttle runs.
Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement.
Session RPE. 9/10, you should feel that you could MAYBE do one more interval at the end if you absolutely had to (maintaining your pace).

Push Jerk
4 x 4. Rest 2:00
- 4 work sets, so build up before starting
Option: Technique practice with higher reps and light load.

Rest day - What did you do?

AMRAP 10, With Partner

8 Deadlift 60/40kg
20 Jump Over Barbell

I GO YOU GO

1-2x1x[2+1]@barbell, 2+1@up to 75%, 3x1x[2+1]@80%, ohs-%, rest btw sets 2min *up to example 55-65-70%

Warm up
2 rounds
2 min cardio
10+10 lateral box step ups
10 burpees
20 hip bridges
20 alt leg v.ups

Strenght
Back Squats x 12-10-8-6 reps, building in weights
rest 2-3 min bwn sets

Accessory Work
3 sets of :
10+10 single arm db oh lunge walk
10+10 single arm half kneeling press
20-30 weighted deadbugs
rest 1-2 min

Voima
E2MOM, 4 rounds
12 Goblet squat

WOD
8min Amrap
5+5 kb snatch
5 goblet squat
5 up down

Every 2min 6 rounds

1 Clean&Jerk @80% ->

4x6+6

3X8 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth)