STRENGTH

5 sets (RPE 7-7.5)
3 Paused Front Squat *3s pause at bottom
20m Double KB Front Rack Carry @heavy
90s rest btw sets

WOD

Every 3:00 for 12 Minutes (4 sets)
6x10m Shuttle Run
20 USA Swing @16/12kg
8 Pike Push-up/Box HSPU

Rx+: KB@24/16kg, Kipping HSPU instead of Pike Push up

COOL DOWN

30/30s Pigeon stretch
1' Child pose
1' Knees to chest stretch

2 Rounds :

AMRAP 4

Run 400m ( Row 500m )
Remaining time :
6 Dual DB Hang Cleans 15/10kg
15 Sit-Ups

rest 2:00 -

AMRAP 4

Bike 1000m
Remaining time :
14 Box Step-Overs 24"/20"
6 + 6 Hang KB Snatch 16/12kg

rest 2:00 -

AMRAP 4

17 Burpees
40 Air Squats

rest 2:00 -

6-8 Intervals

A1. AMRAP 1:30
5 Power cleans @ 61/43kg (135/95lbs)
5 Bar-facing burpees
5 Chest-to-bar pull-ups

A2. AMRAP 1:30
5 Push jerks @ 61/43kg (135/95lbs)
5 Box jump overs, 24/20″
5 Toes-to-bars

– Rest 1:30 between intervals –

Flow. Alternate A1 / A2

Number of intervals. Only do the final intervals IF you can still match your / get close to your previous pace

SESSION NOTES
Pace. Remember that you have 6-8 intervals to get through. That in mind, you’re looking for a hard pace that you can still recover from in those 1:30 minutes between intervals. If you can, aim to keep everything unbroken and use the transitions to control the pace. Fast singles in the power clean is probably a good idea but don’t hesitate to touch-and-go if your fitness can back it up.

Session RPE. 9/10, you should feel that you could MAYBE do one more interval at the end if you absolutely had to (maintaining your pace).

Adaptation. Improve your aerobic capacity in a sports-specific context.

Feel. Your effort will increase as you get deeper into each interval (but aim to keep your pace). These should feel hard right from the first interval.

Debrief.
– How was your pace in each interval? How about on the repeat of each? Were you able to stay close to same score?
– How were your transitions? Did you keep moving through the whole interval each time?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Barbell → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs)
Chest-to-bar → Pull-ups → Jumping pull-ups
Toes-to-bar → Toes-to-rings → Hanging knee raises

Partner workout
IGYG

1) Easy bike
2) Alternate A & B

A: Round of Cindy
B: 5 C&J + 5-10 T2B

For quality

For Time:
1500 m run
15 burpee
15 pull-up
12 burpee
12 chest-to-bar
9 burpee
9 bar muscle-up
1500 m run

Deadlift with stop just after liftoff 3x5

Controllable weight

Rive+Ylöst.
3sarjaa
-3+1 75-80%
3sarjaa
-2+1 85%

Ty-veto+Rive riip ap +Ylöstyöntö pysäytys saksiin 3s.
5sarjaa
-2+2+2 @70-75%

Rive kääntöallemeno +pystypunnerrus +Vala
3sarjaa
-3+1+1 @40%

Lämmittely
2x400m

3x30m Sprint, 90sek palautus

4x5 min Juoksu, 2 min kävely