On the 2:30 x 6 sets:

Set 1 : 6 Reps @ 70%
Set 2 : 4 Reps @ 73%
Set 3 : 2 Reps @ 75%
Set 4 : 6 Reps @ 73%
Set 5 : 4 Reps @ 75%
Set 6 : 2 Reps @ 78%

( Kuuluu tuntua raskaalta, mutta ei ole "pakko" kyykätä %

10 Minutes :

0:30 Belly to wall HS Hold
10 Lunge
5 TTB
2:00 Row

Bench press

6-6-5-5-5

Go every 2:30

A,
21-18-15-12-9-6-3 reps, for time of:
Box Jump Over,60/50cm
Burpee Pull-up

Goal: Sub 13 min

B,
Complete as many rounds as possible in 6 mins of:
10 Parallel GHD Sit-ups
10 Alternating Bird Dogs
10 L/10 R Side Plank Pulses

3 rounds :

2:00 Cardio
10 Elbows Rotation
5 Front Squat w/ hook grip
5 Shoulder Press
0:30 + 0:30 Pigeon Pose

A,
1x [ 2 Power Snatches + 1 Squat Snatch ]
1x [ 2 Power Snatches + 1 Squat Snatch ]
1x [ 2 Power Snatches + 1 Squat Snatch ]
1x [ 2 Power Snatches + 1 Squat Snatch ]
1x [ 2 Power Snatches + 1 Squat Snatch ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Complete as many rounds as possible in 25 mins of:
Row, 1500 m
Dumbbell Overhead Walking Lunge, 15/10kg @7,5m
20 Renegade Rows,
10 Dumbbell Strict Press,
Row, 1000 m
Dumbbell Front Rack Lunge,
20 Dumbbell Hang Power Cleans
10 Dumbbell Z Press
Row, 500 m
Dumbbell Lunge
20 Dumbbell Bent Over Rows
10 Dumbbell Floor Press

Goal: Just get it done

C,
For quality:
150 Seated Banded Leg Curls
150 Seated Calf Raises

AMRAP 4:

Buy-in: 9 Ring Muscle Ups

9 Power Snatch 42,5/30kg
9 Bar Facing Burpees

Rest 4 Minutes

AMRAP 4:

Buy-in: 7 Ring Muscle Ups

7 Overhead Squats 52,5kg/37,5kg
7 Bar Facing Burpees

Rest 4 Minutes

AMRAP 4:

Buy-in: 5 Ring Muscle Ups

5 Squat Snatch 60/45kg
5 Bar Facing Burpees

• Conditioning category Threshold. Athletes will hold their maximal sustainable pace throughout each interval.

• The Ring Muscle-Ups will depend on your capacity. If you can hold on for unbroken sets, let's do it. If you know you are going to need break or two, let's choose a strategy that will call for the least amount of rest between sets.

• For the power snatches and overhead squat let's aim to hold on for unbroken sets. For the Squat snatches we can either hold on for touch and go sets or just go right to singles.

Let´s use the burpees as a pacer. We can move at a speed that allows us to stick to our plan on te barbell.

On the 2:30 x 6 Sets :

1 Set : 2 Reps @ 76%
2 Set : 1 Rep @ 81%
3 Set : 1 Rep @ 86%
4 Set : 2 Reps @ 76%
5 Set : 1 Rep @ 81%
6 Set : 1 Rep @ 86%

30s Pass Trough
30s Around Worlds
30s Around worlds
1:00 Frog Stretch

3 Rounds, barbell
5 Goodmornings
5 SN Grip Deadlift
3 Muscle Snatch
3 Hang Squat Snatch

Front Squat

5-3-1-5-3-1

Go Every 3:00