3 rounds for time:
40m Skillmill Sledge Push, damper 8/6
40m Sandbag Bearhug Carry 60/40kg
- Rest 1min btw rounds

6 Intervals

A1. AMRAP 6
40/32 (cal) BikeErg
20 Toes-to-rings
10 SB (Sandbag) Cleans @ 60/40kg

A2. AMRAP 6
40/32 (cal) Row
20 SB Squats @ 60/40kg
10 Burpees over the rower

A3. AMRAP 6
40/32 (cal) SkiErg
20m SB Bear hug carry @ 60/40kg
10m Handstand Walk

– Rest 2:00 between intervals –

Flow. A1-A2-A3-A1-A2-A3

Pace. The aim is to keep a “comfortably hard” pace throughout on each AMRAP. In order to do this you’ll have to pace the machines and find a steady rhythm on the other movements. Given the volume (6xAMRAP 6) IT IS VERY EASY TO GO TOO HARD on these intervals and slow down significantly after only a few AMRAPs. Rather pace a bit too much to start than go too hard.
Session RPE. 7-8/10, you should feel tired but not exhausted at the end of the workout.

Voima
E2MOM, 4 rounds
6+6 box step up
- sopivan haastava boxi

WOD
3 rounds for time:
6+6 DB hang power cleans
10 KB sumo DL
ergo 8 cal

10 Rounds for time

9 Thrusters @ 43/30kg
35 Double-unders
1 Rope climb

Target time. < 15:00 CAP 20:00

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

50 minutes of :

5 Minutes Cardio ( HR Zone 1-2 )
7 - 10 Strict TTB
7 - 10 Strict HSPU ( pause on bottom )
5 Minutes Cardio ( HR Zone 1-2 )
10 + 10 Banded Hamstring
10 + 10 Banded Triceps Press

2 sets for time:
3 rounds:
3 OHS 43/30kg
9 WB 13/9kg
12/10cal Ski
- Rest 2min btw sets

3 rounds for time
120 double-unders/single-unders
1000m row/ 2000m bike
800-m run (scaled 400m run)

LÄMMITTELY

2min ergo (kevyt)
3-6 mittarimato+punnerrus
2min ergo (kevyt)
10 käsipaino-thurster
2min ergo (kevyt)

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HARJOITUS
Peruskestävyys, sykealue
60-70%/HR max)

EMOM 36
1. 8-13 cal ergo
2. 10-20 punnerrus
3. 8-13 cal ergo
4. 10-16 käsipaino-thruster (kevyt)
5. 8-13 cal ergo
6. lepo

Harjoituksen on tarkoitus olla peruskestävyysharjoitus, mutta sykkeet saattavat nousta vauhtikestävyysalueelle. Valitse toistomäärät niin, että harjoituksen tarkoitus toteutuisi mahdollisimman hyvin!

Back Squat

6 x 4 @ 73%+

Go Every 3:00