Time domain Helen
AMRAP 16:00
21 USA Kettlebell Swings @24/16kg
12 Kipping Pull-ups
400 Meter Run / 500m row/ Bike 800m
Goal: 1+ rounds

EMOM for 15:00
3 power cleans 135/95
5 box jumps 24/20
7 push ups

*each of those movements to be performed every minute on the minute. Scale weight first then reps in order to get done within the minute. Reps should be done within 0:45 each round.

Row or bike
2 rounds
1:00 easy pace
0:30 moderate pace
0:15 fast pace

Then
10 walking lunges
10 Cossack squats

Back rack reverse lunge
Every 1:30 x 8 @ 45% 1RM backsquat
10 reps (5 per leg)

• EMOM x6: 1.) Row/Bike 2.) Inch worm 3.) Medball clean

Rest 1min...

• EMOM x4:
  1.) 4 Shoulder press, 4 Push press, 4 Push jerk
  2.) Box jumps

• Mobility...

3 rounds
10 barbell bent row, building in weights (goal for the weights 25-45/40-70kg)
50+50m single arm farmers carrying @16-24/24-32kg KB
10+10 windmill @5/10kg plate
10-15 hip extensions on ghd or weighted hip bridge with KB
rest 1.5-2min bwn rounds
Before starting accessory work, test each movement with the lighter weight and then start. Prep can be like 50% of reps what should be done in main sets.

WOD
4 rounds
4x220/250m moderate/fast into 1:00 easy ski
rest 3 min bwn rounds
This is about building stamina for skiing and midbody/triceps .
Try to keep same speed on each 220/250m mod/fast pace and also on easy ski pace also about same. then take the information for yourself for later on so you will know whats the purpose speed to go on whatever WOD is going on that moment.
Score is total number of meters,
Goal for women mod/fast speed should be 2.00-2.10, easy 2.20-2.30/500m.
For the men : mod/fast speed should be around 1.50-2:00 and easy 2.10-2.20/500m.
Damper advice for women 2.5-3.5 and men 3.5-4.5.

Teams of 5 persons

The goal is to get 500 Calories on each machine before time cap (33 minutes)

A. SkiErg
B. Echo Bike
C. Row
D. BikeErg
E. Rest

Swap stations as you please. Person on the first machine in the line (starts with SkiErg), dictates the swap....

"Chelsea"

EMOM for 30 minutes

5 Pull-Ups
10 Push-Ups
15 Air Squats

Bench Press, Narrow Grip

6 x 4 x 75 - 80%

Optional easy pace cardio for today
Pick 2 machines from these
Air bike, Row, Ski , Run, Bike erg/ watt bike
then do : 5-4-3-2-1 minutes of each machine alt time.
Perform 20-30 du's and 10-15 abmat sit ups after finishing 5/4/3/2/1 min round of 2 machines.
you will do du's and abmat sit ups total 5 times.

Purpose is to go with 60-70% effort the whole
session and recover your body, make solid
aerobic pace workout.

Other option for cardio is to go outside and do:
12-15 rounds (36-45 mins)
1 min fast walk + 1 min jog + 1 min light run

Midbody work after "run"
3-4 rounds
15-20 sit ups
20-30 russian twists (bodyweight, feet off the ground)
10 supermans
rest 1 min

Mobility drills
2+2 min couch strech
2+2 min banded overhead strech
2+2 min calf/achilles strech against wall / rig
2+2 min wall pec strech