20min:
2 Snatches
- Rest as needed btw sets
- Build by feel, no fails!

20 min:
2 Hang Snatch High Pulls + 1 Snatch High Pull + 1 Power Snatch
- Rest as needed

4 rounds:
5-10 dip (banded)
6 close grip bench press
Set of handstand push ups/push ups (semmoinen määrä, mikä menis joka kierros)
- 2min rest between sets

4 rounds
Kiihtyvät kierrokset

500m bike
400m row
300m bike
- 2min rest between sets

6 Intervals, alt A1 / A2

A1. For time

400m Run
8 or 12 Bar muscle ups
24 Wall balls @ 9/6kg

– Rest 2:00 before A2 –

A2. For time

400m Row
8 KB Clean and jerks @ 2 x 24/16kg (53/35lbs)
16 or 24 Toes-to-bars

– Rest 2:00 before A1 –

Number of bMU and TTB. Choose a challenging number of reps that you can still do in no more than 3 sets (with short rests).
Flow. A1 – A2 – A1 – etc. until completed 6

Overview. Alternating intervals with a mix of cyclical work, gymnastics, and weighted movements. The 2:00 rest lets you reset but not fully recover, so the key is consistent execution across rounds.
Effort. Work at ~8.5/10 RPE. Each interval should feel tough but controlled. You should be able to repeat your times (or close to) across 6 total efforts. Don’t sprint the first rounds (only to merely survive the rest of the intervals), use the 2:00 rest to reset and aim for steady splits.
Feel. Expect heavy breathing from the run/row and local fatigue in shoulders and grip from muscle-ups, KBs, and toes-to-bars. Wall balls will keep your heart rate high, and transitions will get harder as fatigue compounds across the intervals (keep working).
Adaptation. Build aerobic power, pulling and pressing endurance, and grip/midline capacity. Trains the ability to sustain technical skill at high heart rate.
Debrief.
– Were your interval times consistent, or did you start too hard and then just try to survive?
– Did you manage gymnastics volume well, or did you have to change your rep scheme mid-workout?
– Which interval (A1 or A2) felt harder to sustain, and why?
– How well did you use the 2:00 rest to reset for the next piece?
– What went well and what one thing do you want to improve on next time?
Movement options.
Run/Row → SkiErg 400m, BikeErg 800m, Air bike 1000m
Bar muscle-ups → Jumping bar muscle-ups → Chest-to-bar pull-ups or regular pull ups (12 or 16)
Wall balls → lighter ball
KB clean and jerks → Lighter KBs 12-20kg (26-44lbs)
Toes-to-bars → Toes-to-rings → V-ups → Tuck-ups → ab-mat sit-ups

EMOMx8 (40s on, 20s off)
1) ski cals
2) skill of your choice

-5min rest-

EMOMx18 (40s on, 20s off)
1) Crossover (tai sen harjoittelu)
2) alt. Db snatch @22.5/15kg
3) bmu/c2b (joka toinen kierros)
skaalaus: kumppari/hyppy bmu/c2b/pull ups

Bench press 3x5
French press 2x8
Pull ups 2x8

Matching reps

3 Rounds, each for time

30/22 (cal) SkiErg
21* Hang power cleans / Front squats / Push jerks @ 70/47.5kg
15m
12 DB box step overs, 24/20” @ 2 x 22.5/15kg
3 Rope climbs

– Rest 1:00 between rounds –

Target time. < 21:00 (including rests)

• Rnd 1: HPC, Rnd 2: FS, Rnd 3: PJ

TIMECAP 28:00

Overview. Three (3) rounds with 1:00 rest in-between. By adding that short rest, we’re asking you to push harder on each round. Each round brings a different challenge with the rotating barbell movement. 1st round will be more grippy, second one more legs/harder to breath and the final one will be shoulders. Of course there is the accumulating fatigue and increasing HR through the piece as well.
Pacing. You’re looking for a pretty hard ski pace to start on the 1st 2 rounds, on the final one you might need to back-off a bit so as to save the triceps for the jerks. The dream is to do all barbell movements unbroken but you might need to break them to 2-3 sets. If yes, don’t push the sets too close to failure and keep yourself accountable (clock or # of breaths) on the rests as they can easily stretch out to be unnecessarily long.
Aim to keep the HSW unbroken (or if in segments then each segment UB). Take a tactical break on the box step overs if needed for grip/breathing, so that you can get your 1st rope climb in right after.
Use the rest to recover: 1) Big exhales (to blow out some CO2 and regain control of your breath), 2) flush your mouth with a carb drink, 3) re-focus on the next round
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest). Set up the HSW to be a single 15m/50’ stretch but if not possible, just break it to 2 x 7.62m/25’ segments.
Debrief.
– How was your pacing overall across the rounds?
– Were you able to stay consistent? Was there a barbell movement that was harder/easier than others?
– How were your rest and transition times? Could you get straight to work each time?
– How would you change your approach and finish faster knowing what you know now?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
SkiErg → Row/BikeErg/Run same calories
Barbell → 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs) or 30/20kg (65/45lbs), you should be able to finish each movement with no more than 3 sets, ideally 1-2
Handstand walk → Wall walks (5 reps/round)
DB box over → Lower box or lighter DBs
Rope climbs → Reduce reps (1 or 2/round)

4 Sets, 2min ON / 2min OFF:
20/16cal Ski
AMRAP of KBS (US) 24/16kg
——————REST 3:00——————————————————
4 Sets, 2min ON / 2min OFF:
15/12cal AB
AMRAP of Burpees
——————REST 3:00——————————————————
4 Sets, 2min ON / 2min OFF:
20/16cal Row
AMRAP of Walking Lunges

Score: Total reps: Swings + Burpees + Lunge Steps

5 sets of 3 Back Squats
Sets 1-2: @65%
Sets 3-5: @70%
- Rest as needed btw sets