2-3 rounds

3-10 strict pull up
10 snowangel

AMRAP 10
24/18cal c2bike
12 deadlift @100/70kg
6 bmu

rest 5min

AMRAP 10

24/18cal c2bike
10 burpee over bar
10 c2b

Basic Endurance 48 minutes : ( 3 rounds )

AMRAP 8
Buy-in Run 800m
....remaining time of :
1:00 Plank Hold
15 Kettlebell Swing
15 Dual DB Shoulder Press

AMRAP 8
Buy-in Bike 1k
...remaining time of:
30 Reverse Lunges
7 Pull-Ups
30 Russian Twist

8 Rounds for time

35 Double-unders
7 Thrusters @ 52.5/35kg ( Katariina 42,5kg )
7 Bar-facing burpees

Target time. < 14:00 CAP 18

Overview. This one is a grinder, if you like difficult workouts then this one is for you:) We rarely do 8 rounds for time so pacing this might seem difficult. It can be helpful to see how many reps we do in total, 280 double-unders, 56 thrusters and 56 Bar-facing burpees. Few reps at a time on each movement so you will move pretty fast through the rounds, transitions will be important. Very important to KEEP MOVING. Enjoy!
Pacing. How will you attack the workout so you can continue to move through the 8 rounds without stopping? You should always try to do the double-unders unbroken, take 1-2 breaths if you trip up and get right back to it. Two options available for the thrusters: 1) Always unbroken, or 2) If you need to rest 3+ seconds before and after the thrusters you might be better off breaking up the thrusters 4-3 to stay moving. Pacing the burpees will be make or break in this workout. The burpee tempo that allows you to start the burpees right away and allows you to pick up the rope as soon as you are done is the right tempo. Going 3-5 seconds faster in the burpees but having to rest before and after is not worth it.

Every 12 minutes x 3 sets:
1,2 km hill trail run or 2000/1500 m row/ski
barbell movement

round 1: 30 hang power snatches 25/15 kg
round 2: 30 hang power clean and jerks 25/15 kg
round 3: 30 overhead squats 25/15 kg

EMOM 12 (0:35/0:25)*

1) Wall-facing HSPUs
2) Strict HSPUs
3) Kipping HSPUs

• Your aim is to accumulate as many EXCELLENT repetitions of each variation you can in a 35-sec window. This means a single set on the wall-facing HSPU but could be multiple short sets on the strict and the kipping variations.

Ring muscle-ups

1 – 2 rounds
5 Back support slide throughs
5 Russian dips
10 to 20-sec Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
10 to 20-sec Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a v-up snap

3:00 Echo bike / 3:00 SkiErg @ easy
2:00 Echo bike / 2:00 SkiErg @ moderate
1:00 Echo bike / 1:00 SkiErg @ moderate hard
+
Build up to workout weight on power clean and jerk
* prep the other movements between sets
+
1-2 Rounds @ workout pace
15/12 (cal) Air bike
12 Wall balls @ workout weight/height
3 Power clean and jerks @ workout weight
– 0:30 rest –
8 (cal) SkiErg
8 Burpee box jump overs, 24/20″
8 (cal) SkiErg
4 Burpee box jump overs, 24/20″

6 Rounds, each for time

400m Run
20/15 (cal) BikeErg
500m Row / 500m SkiErg (alt rounds)

– Go every 8:00 –

Pace. The aim is to get through the workout at a pace where you don’t have to stop anywhere and can keep your pace across all rounds. Set a target pace for yourself on the 1st round and work hard to stick with it.
Session RPE. 8/10, you should feel tired but not exhausted at the end of the workout
Intent. The running mixed focused conditioning sessions in this block will build your engine and specifically improve your running in workouts.

800m Jog
3:00 BikeErg @ easy
500m Row
2:00 BikeErg @ faster
500m SkiErg
1:00 BikeErg @ fastest
+
Once through @ workout pace
200m Run
10 (cal) BikeErg
200m Row
200m SkiErg