Front squat 12-10-8-6 reps

90 Minutes @ HR Zone 2

Change Machine as you like

4 HSPU's for 10min emom

Every 8 minutes for 40 minutes (5 sets):
20/15 cal row or ski
10 burpees
15 DB thrusters
20 sit ups
20/15 cal row or ski

For time

30m Handstand Walk
+
15 Rounds
3 Hang squat cleans @ 84/61kg
6 Bar-facing burpees
3 Shuttle runs*
+
30m Handstand walk

• 1 Shuttle run = 25’/7.62m + 25’/7.62m ( = there + back) ** Handstand Walk TC 5

Time cap. 30-minutes

Pacing

Push to a threshold pace you can sustain for the entire workout while keeping all rest and transition time to a minimum.

Strategy

The workout begins and ends with a 30m handstand walk. Try to approach each handstand walk in 4 sets of 7.62m, with a short rest in between. There is no need to rush the first “buy-in,” as you will get right into the 15-round piece afterwards. The final set of handstand walks is where you can try to push the pace and see how quickly you can finish the set.
The 15 rounds are a triplet of hang squat cleans, burpees, and shuttle runs. Do your best to remain steady, and consistent over the entire 15 rounds. Your pacing should allow you to transition to the next movement and get started. Even though it’s a tad heavier, the hang squat cleans should be unbroken each set.

Alternate A1/A2 as you build up to your heavy 3

A1. Bench press – H3 @ RPE 8 (86-90%)
A2. Strict pull up – H3 @ RPE 8 (86-90%)

Pull-ups in comments

– Build up to a heavy set of 3 (H3) @ RPE 8, somewhere in the 86-90%1RM range.

Teams of 2:

I go, You go (full rounds)

AMRAP 6
8 cal erg
12 KBS

-rest 2 min-

AMRAP 6
8 wall ball
12 deadlift

-rest 2 min-

AMRAP 6
8 target burpee
12 box jump

HR Zone 2 ( except AMRAP )

Row 7,5k

AMRAP 6

10 Box Over Jumps
4 Devils Press 2x22,5/2x15kg

Bike 15k

Etuheilautus 3x20

Etukyykky 5x3 (noin 80% etukyykyn maksimista)

Kapea penkki 3x1x85-90%, 3x6x70%

Kohautukset käsipainoilla 3x20
-penkin päässä istuen

Suorinjaloin maastaveto käsipainoilla 3x20

3 x AMRAP7 w/ partner, YGIG, divide anyhow:

a) Kelly's ship is sinking:
500 / 400m row
30 box jump (60 / 50)
30 wall ball (9 / 6)

b) I though it was Diane:
9-15-21-27...
Deadlift (102,5 / 70)
Push up

c) Have you seen Nancy?:
16 / 12 cal air bike / bike erg
8+8m s.a. overhead walking lunge (22,5 / 15)
- käden ja parin vaihto ok missä vain