For time, IGYG -style:
$ in: 90cal Row
10 rounds each:
5 Pull-ups
5 Thrusters 40/30kg
5 Burpees
$ out: 90cal Row

Flow: In rowing you can switch how you want, but then you need to complete full round before switch.

EMOM 12:
Odd: 20-30 DU
Even: 20s HS-hold

3 sets:
1 Clean Pull + 1 Hang Power Clean + 1 Floating Clean + 1 Push Jerk + 1 Jerk @60% 1RM Power Clean
1 Clean Pull + 1 Hang Power Clean + 1 Floating Clean + 1 Push Jerk + 1 Jerk @63%
1 Clean Pull + 1 Hang Power Clean + 1 Floating Clean + 1 Push Jerk + 1 Jerk @65%
Score: Total weight lifted
- Rest 2min btw sets

Every 8 minutes with 2-minute rest between sets for 40 minutes (4
sets).
800 m run or 50/40 cal ski or row
10 pull ups
10 dual DB push presses 15/10 kg
10 push ups
max med ball cleans 9/6 kg

Warm Up
Band Pull + Banded Hip Activation
then 2 times through
5 romanian deadlifts
5 hang muscle clean
5 1&1/4 front squats
5 push press
then 2 times through
5 power cleans
5 push jerks, pause in catch 2 sec

Strenght
10-8-6-4-2 reps touch n go power clean&push jerks @50-80% of 1rm pc&pj (should fee that there is 2-3 reps in tank)
rest 2-3 min bwn set
then

7-7-5-5 reps of deadlifts @60-75% (3-5 reps pitää jäädä varastoon joka sarjalla, kiipeä painoissa vähän ylöspäin)
rest 2-3 min bwn set

Metcon
Emom 20
1) Bike erg x 12/15 cal (masters 45+ 11/14) (cap 50s)
2) double kb oh walk lunges x 8-12 reps @12/16kg kb's (you can go to 16/24kg if you feel strong on this)
3) Bike erg x 12/15 cal (masters 45+ 11/14) (cap 50s)
4) double kb hang snatch x 6-8 reps @16/24kg's or scale to 12/20kg's to keep technique good.

“Plan – Do – Reflect” (Deliberate practice)

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
+
2-minutes: Monostructural* @ easy pace
2-minutes: 4 – 12 Pull-ups, Go every 0:30-0:40 (3 sets)
+
2-minutes: Monostructural* @ easy pace
2-minutes: 4-8 Wall-facing handstand push-ups, Go every 0:30-0:40 (3-4 sets)
+
2-minutes: Monostructural* @ easy pace
2-minutes: 6 – 12 Single-leg squats, alternating, Go every 0:30 – 0:40 (3-4 sets)

• 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. Flow. This week, you’ll rotate through each movement in a single round. (i.e. you’ll do 2-min monostructural + 2-min HSWs, THEN 2-min monostructural + 2-min Pull-ups etc. Only once you’ve done the 2-min single-leg squats, will you move back into HSW on the next round).

5 sets:
600m run
10 pull up
20 Push ups
30 Air squat

rest 2min

Käytä painoliiviä jos haluat!

Skaalaa:
- Vaihda juoksu laitteeseen (row/ski 750m, bike 1500m)
- Leuanvedot: määrä pienemmäksi/kuminauhalla/rengassoutu
- Punnerrukste: määrä pienemmäksi/polvet maassa/kuminauha

Warm Up
3-5 min sledge push, add speed during it.
then 2 sets
25+25m single arm kb oh carrying
25+25m single arm farmers carrying
:30-40 Ring Push Up Plank hold
then movement and weight prep for Strongman workout

Strenght
Push Jerk + Split Jerk From Rack
Build to snappy/modheavy weight for complex
1 push jerk (pause on catch 1-2sec) + 2 split jerk (target weight about 80% of 1rm jerk) use 4-6 work sets to get there.
rest 1-2 min bwn sets

Strongman style Metcon
4 sets
30m sledge push @moderate weight

40-50m dumbbell farmers carrying @32.5/22.5kg's
30m sandbag bear hug carrying
new set every 5 min

Accessory Work
3 sets
10 tempo single arm db row ( 2 sec hold, 2 sec lowering down)
rest 30s
30-40 weighted russian twits with control @9/6kg med ball
rest 30s

2x1x[2+1+1]@barbell, 3x1x[2+1+1]@60%, jerk-%, rest btw sets 2min

EMOM 24

1 Minute : 6 Chest Supported Dumbbell Row
2 Minute : 5 Shoulder Press
3 Minute : 30 Russian Twist
4 Minute : Rest