4 mins ON/ 2 mins OFF x 6 sets
Rotate through :

A:
Buy in :
20/16 cal row
then
Amrap of:
4 burpee pull up
4 KB squat clean

B:
Buy in :
200m run
then
Amrap of :
8 t2b
8 wall ball

C:
Buy in :
20/16 cal bike
then
Amrap of :
12 USA swing @24/16kg
12 alt V-up (6/6)

1,600-m run
1,000-m row
1,600-m run

Scaled WOD
For time:
800-m run/1000m ski
750-m row/1500m bike
800-m run/1000m ski

Voima
E2MOM, 4 rounds
12 Sumo DL w/kb

WOD
For time:
25-20-15-10-5:
Push-ups (mato/matalatanko)
Box step overs (30/51 cm)
(time cap 16min)

Front squat

3 x 8 @ 70-75% (2-3 RIR), rest 3:00-4:00 b/t sets

Alternate B1 / B2

B1. Seated strict press – 3 x 6-8 @ 70+%1RM strict press (2-3 RIR), Rest 1:00 before B2

B2. KB/DB Seal row – 3 x 8-10 @ RPE 7-8 (2-3 RIR), Rest 2:00 before B1

Barbell cycling

5 – 3 – 1 of each @ empty barbell
Hang muscle snatches
Behind the neck snatch grip presses
Hang power snatches
Overhead squats
+
10 Overhead squats w/ breathing pause* @ empty barbell

• Pause at the bottom of each OHS for an increasing number of deep breaths (1 for 1st rep, 2 for 2nd rep, 3 for 3rd rep etc.). Hold a firm overhead position and the best squat possible (active, upright position, weight balanced over the feet). The intent is to strengthen this position AND to improve your breathing mechanics. If at any point you realise that you cannot do the number of reps/breaths (e.g., on round of 6 breaths) then work your way back down (next round would be 5 breaths, then 4, etc.) until you’ve completed the remaining reps of OHS. Elevate your heels on small plates as needed to improve your position OR reduce your range of motion (i.e. squat to a box) to ensure that 1) you can breathe, 2) you’re in a strong (pain free) position.

Sisäänosto
800m juoksu

4 kierrosta
20 seinäpallo
10 kp yleisliike + askelkyykky taakse oik + vas

Ulososto
800m juoksu

Aikaikkuna 20-30min

Alternate B1 / B2

B1. Seated KB press – 3 x 10-12 @ RPE 8 (2 RIR), Rest 1:00 before B2

B2. Strict pull up – 3 x 8-12 w/tempo 21X0 @ RPE 8 (2 RIR), Rest 2:00 before B1

Notes (B1).
– Start each rep with the handle against your collarbone ( = proper, deep bottom position, NOT pressing from the bells resting on shoulders)
– Seated = sitting on a bench or box (not on the floor)
Notes (B2).
– Tempo: Fast up : no pause : 2-sec down : 1-sec pause @ bottom
– The intent is to control the negative and having a short pause at the bottom of each rep (making these much harder than regular pull ups)
– Use a band for assistance as needed to follow the tempo/get the required reps

Warm Up
Mobility as needed and then
2-3 sets of
15/12 calories of running or rowing
6 tempo ring rows
4 inch worm + push up
4+4 squat strech
8 air squats
then some movement prep for all movement/skill prep: dont matter which part you start

WOD 1
3 sets for quality
6+6 db snatch
rest 15-30s
6-12 ring push ups
rest 15-30s
6+6 single arm db oh lunge walk steps @rx db
rest 2-3 min bwn sets

WOD 2
3 sets for quality
30-50m Sandbag carrying (bear hug) @55-68/35-45kg OR DOUBLE KB FRONT RACK CARRY
rest 15-30sec
6-12 sandbag bear hug squats @55-68/35-45kg OR DOUBLE KB FRONT SQUAT
rest 15-30sec
6-12 banded strict chin ups
rest 2-3 min

Bench press

4 x 6 @ 70+%, rest 2:30-3:00 between work sets