2 Rounds of intervals

A1. AMRAP 8
2000m BikeErg
+
AMRAP in the remaining time
60 Air squats
40 Push-ups
20 Pull-ups

A2. 2 x AMRAP 4
18/14 (cal) BikeErg
12 Deadlifts @ 102/70kg
– Recover for 2:00 between AMRAPs –

A3. AMRAP 8
2000m BikeErg
+
AMRAP in the remaining time
15 Air squats
10 Push-ups
5 Pull-ups

A4. 4 x AMRAP 2:00
30/24 (cal) BikeErg
Deadlifts in the remaining time @ 102/70kg (225/155lbs)

– Recover for 1:00 between AMRAPs –

— 4:00 active recovery (easy machine of choice) between A1-A2-A3-A4 —

Session overview. Mixed duration high-intensity intervals. This week, we are breaking the intervals up more than last week. The work intervals should be hard, repeatable efforts that challenge your aerobic/anaerobic capacity. The recovery intervals are active to work on your lactate clearance/recovery ability. Work hard – Recover right.
The intent is to work hard to tax the aerobic capacity, then keep moving at an easy pace during rest periods to recover faster.
Adaptation. Increase your work capacity in a sports-specific context. Improve your ability to utilise and clear lactate with active recovery.
Session RPE/Feel. 8-9/10, you should feel that you could keep going a little longer at the end of each set if you had to (maintaining your pace = you had 1 interval in reserve). Your effort will increase as you get deeper into each interval (RPE will climb). These should feel pretty hard right from the first interval.
Pace. Hard pace that you can sustain = you should be able to keep a steady push until the end of the interval.

Deadlifts → 93/65kg, 83/61kg

5 rounds for time of:
21 Sit-ups
15 Dumbbell Deadlifts, 2x22.5/15 kg
9 Dumbbell Push Press, 2x22.5/15 kg

Timecap: 15 mins

A)
Daily max of :
Hip squat snatch
Snatch Balance
OHS
- 15 mins to build up

B)
Partner WOD ( You GO, I GO)

For time
75 Hang Power Snatch@35/25
50 Power Snatch@43/30kg
25 Squat Snatch@50/35kg
Timecap : 15 mins

3-4 sets:
10 Medicine Ball Rotational Throw L+R
60 Flutter Kicks (1=1)
- Rest 1-2min btw sets

EMOM 20 (4 rounds):
10/8cal AB
8 Hang Power Snatches 43/30kg
10/8cal Ski
8 Hang Power Cleans 43/30kg
Rest

Rest 5min

EMOM 20 (4 rounds):
10/8cal AB
8 Thrusters 43/30kg
10/8cal Ski
8 T2B
Rest

Penkkipunnerrusta
__
LÄMMITTELY
10min AMRAP
45s ergo
5 YTW
10 vuorojaloin askelkyykky taakse
5-10 penkkipunnerrus, 2s stop pohjassa (kevyt)
5-10 rengassoutu
__

PENKKIPUNNERRUS
4x10 @56-58%

-noin 2-3min lepo sarjojen välissä
__

APULIIKKEET
6,4,2(lisäpaino-) leuanveto myötäotteella (tarvittaessa kuminauha-avustus)
- Tee ennen muita apuliikkeitä
3x10 skull crusher RPE 8
3x10 Pendlay soutu tangolla RPE 8
-1-2min sarjojen välissä

-8+8 1-leg rdl
-8+8 box step ups
-12 swiss ball knee curl

*no rest between movements
*rest as needed btween rnds

5 Rounds

0:30 Max unbroken Chest-to-bar pull-ups
1:00 Max double-unders
– Go every 2:30 –

Flow. In each 1:30 window, do 0:30 max unbroken chest-to-bars, then go straight to rope and do max double-unders (these don’t necessarily need to be unbroken), then rest the remaining of 2:30 (if needed more rest to keep decent sets) before the next round.
Intent. Work on your chest-to-bar capacity in a sports-specific setting. Work on consistency and staying relaxed on your double-unders.

AMRAP 10 @ steady
1-2-3-etc.
7.62m Handstand walk
Rope climb

Flow. 1 HSW, 1 Rope climb, 2 HSWs, 2 Rope climbs, etc.

Intent. HSW/RC volume accumulation. This is not an all-out style AMRAP. See if you can keep an even pace ( = aim to keep the rests/transitions even vs less but longer breaks) throughout.

Movement options.
Handstand walk → 0:10/rep Single-leg handstand flutters → Wall walks (2x reps)
Rope climb → Pulls to standing from the floor

Handstand hold – Accumulate 2:00-4:00 on your hands*

• Give yourself no more than 10 minutes to accumulate this time. You might want to try for a max handstand hold to start.

Movement options.
Handstand hold → Freestanding → Facing the wall → Facing away from the wall → Box pike HS position (from the drills above) → Plank hold shoulder taps