24min. PK
2min C2 bike
2min sit up/ valitsemasi vatsalihasliike
2min DU/ SU

Valentine’s WOD w/ partner:
2 rounds:
200 du’s
100 cal row
50 burpees
100 du’s
50 cal row
25 burpees
50 du’s
25 cal row
15 burpees

time cap 45min

Partner work out 20 min AMRAP
Kottikärrykävely 20 m
Yleisliike parin yli x 20
Farmarikävely 20 m (24 kg/ 16 kg)
Boxi hypyt x 20 (60 cm/50 cm)
Reppuselkäkävely 20 m

By in: 100 DU / 200 SU

then AMRAP25
40m 1. kuulan farmari
20 russian heiluri (raskas kuula)
15 thruster
10 kuulan raahaus lankussa
5 burpee kuulan yli

By out: 100 DU / 200 SU

"Ystävänpäivä Meihemi"

Teams of Two AMRAP 40

60 Calories Echo Bike / 80 Calories Row / 100 Calories Bike Erg
100 Burpees
80 Kettlebell Swing 16/12kg
60 Squats w/KB 16/12kg
40 Push-Ups
30 Weighted Sit-Ups w/KB 16/12kg
20 Strict Pull-Ups

Split as you like

For time:
20/16cal AB
15 Hang Power Cleans @43/30kg
15 HSPU
20/16cal AB
12 Hang Power Cleans @43/30kg
7,5m HSW
20/16cal AB
9 Hang Power Cleans @43/30kg
15m HSW

Power Clean & Jerk
- Build up to 80-85% 1RM Power Clean
- Rest as needed

AMRAP 20

60/45 (cal) Row
50 Wall balls @ 9/6kg (20/14lbs), 10/9′ target
40 Toes-to-bars
30 Cleans @ 61/43kg (135/95lbs)
20 Ring muscle-ups

Before you start. Take a moment to estimate how far you think you’ll get AND where the opportunities and sticking points are. This is a good self-awareness and strategy practice that’ll help you prepare for competitions.
Overview. An extended variation of the 2023 Open workout 23.1. With wall balls and toes-to-bars swapped around and added time, the intent is to see how deep into the 2nd round you can get.
Strategy. Row at a strong but controlled pace, fast enough to be productive, slow enough to step straight into wall balls. Break wall balls and TTB early into predictable sets if needed. The cleans should be smooth and repeatable (quick singles or small touch-and-go sets) to chip through them. For ring muscle-ups, commit to a plan you can execute under fatigue, small, confident sets with short rests is better than a big set and then being stuck. Keep transitions tight but use the one before the ring muscle-ups to breathe and compose yourself.
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest).
Debrief.
– Did your pacing in the first movements set you up well for the back half of the 1st round?
– What was your biggest limiter / did you get stuck anywhere?
– How did your strategy play out for each movement?
– How would you adapt your strategy to improve your result if you were to do the workout again?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Alternative rep scheme → If you think you’ll get stuck on a movement, do 50/35 (cal), 40 WB, 30 TTB, 20 Cleans, 10 ring MU
Row → BikeErg, Air bike, BikeErg, Runner or SkiErg for same calories
Wall balls → Lighter ball
Toes-to-bars → Toes-to-rings → ab-mat sit-ups
Cleans → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs) or 30/20kg (65/45lbs)
Ring MU → Bar MU → Chest-to-bar or regular pull-ups (20) → Jumping pull-ups

4 rounds:
20/16cal Row
10 Pull-ups
30 DU
10 T2B

Go slow and easy
2-3 RIR