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

Grace 30 RM

A, Barbell Box Step Up 4x 6/ side
-Build up, then do the 4 sets / rest as needed
-Use a heavier weight, than last week

B, WOD:
AMRAP 5
-8 cal Echo Bike
-8 Burpee Box Jump Overs
Rest 2 mins
AMRAP 5
-10 Wall Ball
-10 Box Jump Overs

C, Isometric Work: (Tabata)
Hamstring Hold
Iso Single Leg Squat (L)+(R )
Calf Raise with Iso Hold

1-2x1x[3+1]@barbell, 3+1@up to 75%, 3x1x[3+1]@80%, ohs-%, rest btw sets 2min *up to example 55-65-70%

*split alternating both side 2=1+1
2x2x[1+1+2]@barbell, 1+1+2@up to 70%, 3x1x[1+1+2]@75%, jerk-%, rest btw sets 2min

3 sets:
2 Rounds:
7 Sandbag Over Bar (armpit height) 60/40kg
7 cal AB
7,5+7,5m Double DB Walking Lunges 2x15/10kg (carry anyhow)
7 cal AB
- 1:1 Rest btw sets

1-2x1x[2+2]@barbell, 3x1x[2+2]@75%, ohs-%, rest btw sets 2min *up to example 55-60-65-70%

6 sets of Back Squats
Set 1: 3 @70%
Set 2: 2 @75%
Set 3: 1 @80%
Set 4: 3 @75%
Set 5: 2 @80%
Set 6: 1 @85%
- 2-3min Rest btw sets

Voima
E3MOM, 4rds, As super set
Goblet squat w/ 2xKBs
Hollow hold 10-20s

WOD
EMOM 9min
1. Lunge 10-12
2. Plank shoulder tap 10-12
3. Up down 5-10