Warm Up
2 rounds
2 min ski erg, 2nd round air bike @easy/mod
15+15m single arm kb bottom up carry (käsi 90asteen kulmassa)
30-45s supinated grip bar hang
30-45s front leaning on low rings (punnerrus lankku pito)
then start strenght part

Strenght
2 Sets
6 Pause Bench Press + 6 weighted Strict Pull Up
4 Pause Bench Press + 4 weighted Strict Pull Up
2 Pause Bench Press + 2 weighted strict Pull Up
2-3 min rest bwn sets
2 aaltoa siis eka setti 1-3: 6+6/4+4/2+2 ja sit uus kierto
Set 1: 60%
Set 2: 70%
Set 3: 80%
Set 4: 65%
Set 5: 75%
Set 6: 85%

Gymnastic WOD/Metcon
Emom 10-14
odd : ring or bar muscle ups x 1-6 reps
even : drag rope double unders x 20-30 seconds / double unders x 30-40 seconds

rest/prepare for 8-10 minutes and then

Intervals
2+2+2+3 min on / 1 min off
13/10 calories ski erg (masters 12/9)
13/10 c2b pull ups or pull ups (cap 1.5 min) so minimum 30sec of hspu on first 3 sets.
max reps of handstand push ups (strict or kipping)

Alternate A1/A2

A1. Incline DB bench press – 3 to 4 x 8-12 @ RPE 8 (2 RIR), rest 1:30 before A2

A2. Pendlay row – 3 to 4 x 6-8 @ RPE 8 (2 RIR), rest 2:00 before A1

2RM Squat Clean (small break)

2-3sets:

10-20 heavy kbs
10-20 deadbug

Warm Up (15min)
2 rounds
2 min cardio
20 step back/forward lunges
20 glute bridges
:20 Hollow Rocks
then some squat mobility and start workout sets

Strenght
Speed Back Squat 5x3reps, use light/moderate load
perform 3 box jumps right after back squats
rest 2.5-3 min bwn sets

Metcon
3 sets of intervals
8/10 calories of rowing
15 american kb swings
20 abmat sit ups
3 person team rotations, start new set always when rower is free
or
rest 1 min bwn sets at least.

4 rounds for quality
1-5 strict pull up/C2B
3-10 push up/knee push up
9-15 air squats

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