E2MOM x8, alt. between a & b:
a) 6-12 strict / banded / toe-assisted pull up (myötäote)
b) 8-12 double db shoulder press
- RIR 1 molemmissa liikkeissä viimeisessä sarjassa eli nosta hieman painoja / toistoja viime viikosta

4x AMRAP 6min

A)
8 c2b / pull up
8 DB snatch @22,5/15kg
8 DB box step over

B)
12/8cal echo
12/8cal row
8 burpee over rower

rest 4min between sets ( A+B+A+B)

Target 3+ rounds / kiihtyvä tahti, jälkimmäisellä kierroksella enemmän toistoja kuin ensimmäisellä.

For time

50/35 (cal) Row
50 Single DB box step ups, 24/20″ @ 22.5/15kg
50 Handstand push-ups
50/35 (cal) Echo bike
50 Single DB hang clean and jerk* @ 22.5/15kg
50 Box jump overs, 24/20″

Target time. < 18:00

– Rest 8:00 before –

For time

25/18 (cal) Row
25 Single DB box step ups, 24/20″ @ 22.5/15kg
25 Strict HSPU
25/18 (cal) Echo bike
25 Single DB hang clean and jerk* @ 22.5/15kg
25 Box jump overs, 24/20″

Target time. < 9:00

• Switch arms on DB hang clean and jerk every 5 reps. The “jerk” can be a press, push press, or any jerk variation of your choice

Overview. We have two workouts with an 8-minute rest in between. The second piece is identical to the first one except it’s only half the reps and it has strict HSPUs. The movement selection makes it possible to go 100% EFFORT in the first piece and do well in the second, so don’t hold back.
Pacing. The row is fast but it’s not a sprint. You need to be able to transition fast to the box step ups and start right away. Consistent pace in the step ups, aim for no breaks. You might think you need breaks but your legs get a break in the HSPU.
Two options in the HSPU:
1) Start with a big set, rest a little bit and then finish the rest in 1 or 2 sets.
2) Take smaller sets with a short rest. E.g. 5×10 with a 5 second rest or 10×5 with a 3 second rest.
Choose the strategy that you think will be quicker/more manageable for you.
Steady pace on the bike, try to get into your pace as soon as possible, you can lose a lot of time on the bike if you are not disciplined with yourself. The DB hang power clean & jerk will take time, switch hands every 5 reps and aim for 50 reps in 1-2 sets. The box jumps over are the last thing you do before the 8-minutes break, find an uncomfortable pace and push yourself, don’t save yourself for the next piece, you don’t need to.
You can go a little bit faster in the second row but not an all-out sprint. You can push the step ups, you can recover a bit on the strict HSPU. The strict HSPU will be the bottleneck for a lot of people. Think about taking short breaks and don’t get too close to failure in the first 15-18 reps. Try to push the bike as much as you can, there is not a lot of work left. Then it’s time for a sprint to the finish.

“Plan – Do – Reflect”

2 or 3 rounds
2-minutes: Monostructural* @ easy pace
2-minutes: 2 – 5 Ring muscle-ups, Go every 0:30 – 0:40 (3-4 sets)
+
2 or 3 rounds
2-minutes: Monostructural* @ easy pace
2-minutes: 4 – 12 Toes-to-bars, Go every 0:30 – 0:40 (3-4 sets)
+
2 or 3 rounds
2-minutes: Monostructural* @ easy pace
2-minutes: 6 – 12 Single-leg squats, alternating, Go every 0:30 – 0:40 (3-4 sets)
+
2 or 3 rounds
2-minutes: Monostructural* @ easy pace
2-minutes: 1-3 x 7.62m Handstand walk*, Go every 0:30 – 0:40 (3-4 sets)

• Aim to walk each segment as fast as possible
• This can be Assault bike/Row/Ski erg/Bike erg/Jog, you can stay with the same modality for all 2-minute segments OR change around as wanted.

3x3 Snatches
- Take 70-75% of that days heavy single and hit for PERFECT singles.
- Rest as needed

PK 45MIN:

FOR QUALITY

Row 40-50 cal

10 Wallball Cleans 7/9kg

10+ 10 Windmills

100m 2xKB Front Rack carry

5 + 5 1xKB OHS

10 + 10 DB Snatch (alternarting)

Pystypunnerrus Max3
-5-8 noususarjaa

Vipunosto-combo 20/20/20 (taakse/sivuille/eteen)
-5 kierrosta
-samoilla käsipainoilla

Pystysoutu käsipainoilla 3x30

Ojentajat kumpparilla/taljassa 3x30

AMRAP 7

7 Floor Bench 20/50 kg
7 Goblet Squat 10/16 kg
7 Hollow Rock

E2MOM x 4

High Hang Snatch x 2 (lonkalta)
Snatch x 1

E2MOM x 4

Snatch Grip DL x 3
Linkkari x 3