-30m double KB OH walk 2x 16-24kg/ 12-20kg
-20s l-sit (hang)

-high hang snatch pull + high hang squat snatch

3:00 Echo bike + 3:00 Row @ easy pace
+
2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
3-5 Pike compression slides
10 Table top pulses
3 Handstand wall walks to a plate
1-3 Negative chest to wall facing handstand push-ups (body at 30 degrees)
+
Clean
Build up to workout weight
+
1-2 Rounds
20 Double-unders
5 Chest-to-bar pull-ups
3 Wall-facing HSPUs
1 Clean @ workout weight

Painonnosto tekniikkatunti

Back squat

Build to a heavy triple (H3) for the day @ 84-88% (RPE 8/2 RIR)
+
2 x 3-6 @ 90%H3 (2 RIR), rest 3:00 b/t sets

Snatch high pull + Snatch

2 x 1+1 @ 78%
1 x 1+1 @ 83%
2 x 1+1 @ 88+%
2-4 x 1+1 @ 70%

Go every 1:30-2:00

OPTIONAL Metcon 2.

For time:

30 Ghd sit up
20m kb fr walking lunge @24/16kg´s
5 rope climb
20m kb fr walking lunge
30 GHD sit up

Target under 8min, time 12min / Etene tasaisella tahdilla ja hallitse intensiteettiä. Klassinen työnteko harjoitus. Ei all out

Voima
E3MOM, 4 rounds
DB Bench press 8-10

WOD
3 rounds, 40s work, 20s rest
ring row
plate hold overhead
shuttle run
ground to overhead (plate)

3 Rounds for time

1000m Row
25 Toes-to-bars
20 DB Bench presses @ 2 x 30/20kg
15 Shuttle runs*
* 1 shuttle run = 7.62m out + 7.62m back

Time cap. 25:00

Overview. Long, grindy workout. This one will feel long, especially once you finish the first round (as have 2 more to go). You have to keep your head in the game and keep chipping away at the work.
Possible to get stuck on both the toes-to-bars and especially the DB Bench (so be smart on your sets).
Pacing. Row needs to be controlled, around 5km pace (or slightly faster). You want to be able to transition straight into toes-to-bars without excessive rest. While unbroken of course fast on toes-to-bar, it’s better to break these from the start for most people so as not to go too deep into failure and get stuck later on (e.g. 15-10, 12-8-5 or even chipping away with quick 5s – with very short rests).
You need to be smart on the DB bench as it’s easy to open up with a big set, only to realise your mistake on the 2nd set (or next round). You’ll need to leave 2+ reps in the tank on all sets, especially at the start, otherwise you might get stuck.

Finally the shuttle runs are both the easiest part of the workout but also where you might lose focus and consequently lose a lot of time by slowing down too much. You have to stay on task here and keep putting in the work.
Tips. The DB bench press reps start at the top = if you can set up with the DBs already on straight arms when you lie down (“kicking” them up as you lie down) it’ll save you one half-rep that doesn’t count.

3:00 Row + 3:00 Echo Bike @ easy pace
2:00 Row @ moderate pace
+
2 Rounds
8 Supine hollow hold w/ double leg extensions overhead
8 Standing straight arm lat pull-downs
4 TTB timing drills (open, jump, pull & snap to bar)
4 Tension swings + 4 Kipping knee raises
6-10 Deficit push-ups, 2.5-6”
+
DB Bench press
Build up to working weight in sets of 3-6 repetitions
+
1-2 Rounds
250m Row
5 Toes-to-bars
3 DB bench presses @ workout weight
5 Shuttle runs