For time
100-80-60-40-20 cal row
After each set
4-4 strict Pull up / partner assisted (You GO, I GO)
8 Syncro Single arm devil’s press @22,5/15kg
8 Syncro DB goblet squat
40 Double under/ 60 single under each ( first one person Completes 40 Then the other)
Timecap: 38 mins

3 rounds:
16 Alt. Straddle Landmine Presses (sit on a 20/25kg plate) (8/8)
10 Banded Scapula Side Reach
10 Prone A,T,Y
- Rest as needed

4 RFT :

15 Goblet Squats 16/12kg
5+5 One Arm Thrusters 16/12kg
30 X-Jumps

TC 9

Every 6min, 4 rounds
Run 800m
– tasainen reipas vauhti
– minuutin nopeampi lähtöväli kuin viime viikolla

3 Intervals

EMOM 8 (0:40/0:20)
1) Double-unders
2) Power clean and jerks @ 61/43kg (135/95lbs)
3) Toes-to-bars
4) Bar-facing burpees

– Rest 4:00 –

EMOM 8 (0:40/0:20)
1) Row for calories
2) Wall balls @ 9/6kg (20/14lbs), 10′ target
3) Air bike for calories
4) Burpee pull ups

– Rest 4:00 –

EMOM 8
1) Double-unders
2) Power clean and jerks @ 61/43kg (135/95lbs)
3) Toes-to-bars
4) Bar-facing burpees
5) Row for calories
6) Wall balls @ 9/6kg (20/14lbs), 10′ target
7) Air bike for calories
8) Burpee pull ups

Overview. Three EMOMs mixing cyclical work with barbell and gymnastics. The 40s work / 20s rest format on A1/A2 (note that A3 is full minute) keeps you moving fast but still gives just enough recovery to hit each station with intent. A1 features more skilled movements with higher coordination demands. A2 is more grunt work with heavy breathing and full-body fatigue, A3 is a combination of those two. The aim is consistent effort and sharp execution across all rounds.
Adaptation. Develop aerobic capacity, movement efficiency under fatigue, and the ability to recover quickly between short, intense bouts. Builds both cyclical engine and mixed-modal resilience.
Effort. Work at 8–8.5/10 RPE, hard but controlled. You should be able to match or slightly improve each station’s score in later rounds. Avoid redlining early; instead, stay just under threshold and use the 20s rest to recover.
Feel. Expect steady breathing and high heart rate throughout. The challenge is keeping good movement quality with fatigue and increasing HR and breathing.
Debrief. Take 2–3 minutes after the workout to reflect
– How well did you maintain output across stations and rounds?
– Which station challenged you the most, and what contributed to that?
– How did your pacing in the first half affect your finish?
– Where did you make the best use of the 20-second rests?
– What would you adjust next time to improve consistency or scores?
Movement options.
Double-unders → Speed rope skips→ Single-unders
Power clean and jerk → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs) or 30/20kg (65/45lbs), weight you can keep chipping away at as singles
Toes-to-bars → Toes-to-rings → ab-mat sit-ups
Row/Air bike → SkiErg, BikeErg or Run for calories
Burpee pull ups → reduce bar height to make the pull up portion easier (or elevate your platform with mats)

For unbroken sets

10-9-8-7-6-5-4-3-2-1
Hang squat snatches (UB)*
35 Double-unders

– Rest as needed between rounds –

• Each hang squat snatch set is to be done unbroken (touch-and-go)

Intent. Improve your barbell cycling efficiency and stamina.
Weight. 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs) or 30/20kg (65/45lbs). Choose a weight that allows you to 1) keep the sets unbroken, 2) focus on execution, not survival.

Deadlift ( Deadstop )

6-6-4-4-2-2

Go every 3:00

Snatch

Every 30s x5
1 snatch @65-70%

• rest 2min

EMOMx5
2 snatch @65-75%

Until 20, 30 or 40 reps

Set of Ring muscle-ups
800m Bike Erg

Intent. Work on your ring muscle-up capacity. Aim for a big (but not max) set each round, then recover while you’re biking. The bike should be at a fairly easy pace to allow you to recover in time for your next set. Aim to walk to the rings, jump up and go ( = work on your transitions). Keep chalk on the bike for a smoother transition.
Number of reps. Choose according to your ability, aim to be done in no more than 8 sets total.
Movement options.
Ring muscle-up → Seated ring muscle-ups

A)
12-10-8/ side offset reverse lunge (front rack+suitcase)
10-10-10 double KB sumo deadlift
@increasing weights

B)
3x3’ AMRAP-2’ rest
4 thruster
3 push press
2 hang clean and jerk

C)
2 rounds
30-30” weighted side plank
40 m front rack carry @heavy