Build To a Heavy Single

3-4 Rounds:

10 x 10m Shuttle Runs
10 Banded Goodmornings
10 Air Squat
10 Sit Ups
10 DL

Teams of three

3K Row
3K SkiErg
6K BikeErg

Partner 1 - works
Partner 2 - recovery on Echo Bike
Partner 3 - rest

Switch after every 300m (600m Bike)

Warm-up:

3x
15/12 Calories row
10-15 Bearhug squat jumps
15 Spike ups on rower
10 Hip extensions on GHD
5 High box jumps

Then
3-4 x 2-3 reps negative HSPU with 4-8s descend.

---

Climb up to a heavy, but fast set of
2 back squats in 12:00 minutes.

Then:
Every minute on the minute for 10:00 minutes of:
2 Back squats @ 65% of the heaviest set of 2 back squats

---

Metcon:

Death by rowing & wallballs

With running clock:
8/6 Calories row +1
8 Wallball shots + 1

Add 1 calorie and 1 wallball shot each round.

---

Bonus:

3 x 10+10 1-Legged deadlifts with dual dumbbells
3 x 10+10 Box step-ups with weights in front rack

Core:

3x
24 GHD sit-ups
15+15 Side plank hip touches

---

Row 500 m
3 Bar Muscle Up
5 Burpee Box Jump Overs, 24 in
30 Deadlifts, 100 kg
5 Burpee Box Jump Overs, 24 in
3 Bar Muscle Up
5 Burpee Box Jump Overs, 24 in
25 Front Squats, 80 kg
5 Burpee Box Jump Overs, 24 in
3 Bar Muscle Up
5 Burpee Box Jump Overs, 24 in
20 High Hang Clean, 60 kg
5 Burpee Box Jump Overs, 24 in
3 Bar Muscle Up
5 Burpee Box Jump Overs, 24 in
15 Shoulder to Overhead, 60 kg
5 Burpee Box Jump Overs, 24 in
Row 500 m

Warm-up:

3x
15/12 Calories row
10+10 Kneeling 1-arm kettlebell bottom up shoulder press
10 Toes up romanian deadlifts with dumbbells
20 Starfish crunches
20 Plate hops

---

Shoulder press
6 x 4 @ 90% of last week 4RM

---

Metcon:

As many reps as possible in 12:00 minutes of:
50 Double-unders
10 Deadlifts 100/70kg
5 Box jumps 30/24”

---

Bonus:

5 sets of 15 Banded pull-ups
4 sets of 12+12 1-Arm behind the neck tricep extensions
4 sets of 12 Reverse hypers

Core:

3x
30 Alternating V-ups
15+15m 1-Arm suitcase carry

---

Warm Up
3 rounds
1 min cardio air bike
10 reverse lunges
10 band pulls + 10 banded pass throughs
5 inch worm with push up
10+10 suitcase deadlifts

Strenght
Deadlifts 3x5 reps @70-75% of 1rm. (should have like 3+ reps in tank)
Bench press 3x5 reps @70-75% of 1rm. (should have 3+ reps in tank)

Metcon
4 rounds for time
12/15 calories air bike
6-8 sandbag cleans @35/45kg (scale to power cleans @50-55% of 1rm)
time target under 8 mins, fast time is around 6-7 mins,

Accessory Work
2-3x12/12 back rack reverse lunges @30-40/40-60kg
2-3x12 barbell bent over row @30-40/40-60kg
3x1:00 plank + 25+25m suitcase carrying 16/24kg
rest as needed

Cool down
3-5 min light cardio
Ota illalla palauttavat venyttely 1-2 min per venytys ja 2-3 ala/ylävartalolle

Voima
E3MOM, 3rds
single arm dumbbell bent over row 8+8

WOD
3 rounds, work 40s/rest 20s
1. kuulan pyöritys vartalon ympäri
2. kb swing
3. goblet squat
4. kb hang clean + jerk alt.
5. russian twist
- Huom! KEVYT kuula

JM Floor Press: 3 x 12-15. Rest 60s
- 1st set with empty barbell
+
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Amrap12:
3 wall walk
12 db snatch (22,5/15)
15 burpee over db