EMOM 16 (0:40/0:20)

1) (cal) Row
2) (cal) BikeErg
3) Lateral burpees over rower
4) Rest

– Rest 3:00 before part B –

EMOM 16 (0:40/0:20)

1) (cal) Echo bike
2) (cal) SkiErg
3) KB clean & jerks @ 2 x 24/16 kg
4) Rest

Pace. The intent is to push hard (but still repeatable, NOT all-out pace) on the 40-sec work intervals, then recover in the remaining 20-sec each minute.
Adaptation. Improve your threshold capacity and movement consistency under fatigue.

Test your max

Snatch pull + power snatch
4-5 x 2+1 @70-75%

Snatch
4-5x 3 @75-80%

Snatch pull
4x 2

5 Kierrosta "for time"

Juoksu 400m
Heiluri 20
Box over jump 10
Rive 20
DU 30
Työntö 20
Russian sit up 10

TC 45min

3 rounds Core for quality:
5-10 rower ABS
10-20 crunch
10-20 1-Leg v-ups
10-20 plank steps
20 russian twists

10-15-20
Elevated frog hip ups
Banded 90 shoulder external rotations

3 rounds
5+5 plank to side plank
16 alt. Barbell curtsy squats

3 rounds
10+10 seated banded upperbody rotations
5+5 side lying shoulder rotations

Warm up
45/15 s x 8
Row
Rubber band row
Ski erg
Air squat

DL
8-8-6-4-2-6-4

Strict pullup
4 Sets
2 first sets RIR 2-3
2 last sets max reps

Partner WOD WORKOUT ★
For time:
YGIG
50 Cal Row
80 Hang power cleans 24/16 kg dkb
60 Box jumps
80 Shoulder to Overhead 24/16 kg dkb
60 Toes to bars
80 Hang Power Snatches 24/16 kg kb
60 Push-ups
50 Cal Row

For time

2rounds:
20cal ski
2 rope climb
20m hs walk / scaled 5 wall walk

rest 2min between rounds

10-15min easy pace bike (NOSE BREATHING)

E4MOM X 8-10
1000m bike moderate/fast pace
* remaining time easy ski

10min easy pace bike (NOSE BREATHING)

TARGET AVE. PK2

2-3 rounds:

10+10 bulgarian split squat easy weight/controlled mov.
10+10 Db bench
20-30s hollow hold