*split jerk the other side each time

2×2× 1+1@barbell, 1×3× 1+1@50%, 1×2× 1+1@60%, 1+1@70% - 100+% - find your 1RM of the day! jerk-%, rest btw sets 2min

Press

A) Strict Press E3MOM X4

• 2x5 @RIR 2 (2s jarrutus alaspäin)

• 2x3 @RIR 0-1 (ilman jarrutusta)

B) Push Press E3MOM X3

• 8 Push Press (touch and go) *2-3 RIR, tekniikka edellä

Pull

A) Strict C2B Pull Up

• 6x3 *rest 2min between sets *lisäpainolla

B) 3-4 Supersets Of:

• 10 Bent Over Barbell Row
• 15-20 Banded High Pull

*rest 3min between sets

Metcon

DB Cycling, For Time:

10-8-6-4-2

• DB Snatch
• DB Squat
• DB STOH

@20-22.5kg

Back squat, Rest 3:00 b/t sets

Build to heavy 3 (H3) @ RPE 7-8 (82-88%)
+
3 x 3 @ 85-90%H3

3 or 4 Rounds, Rotate through stations, go every 2:00

1) 4-8 SB over the shoulders @ 68/45kg (150/100lbs) + 2-4 Rope climbs
2) 300-400m Run
3) 20m DB walking lunges @ 2 x 22.5/15kg (50/35lbs) + 10-20m Sled backwards drag
4) 800-1000m BikeErg
5) 8-12 Wall-facing handstand push-ups + 6-12 Strict toes-to-bars
6) Rest

Flow. 1st 2-minutes: SB over the shoulders + RC, next 2-minutes: Run, etc. There is a 2-minute rest at the end of each round (station 6).
Number of reps. Pick a repeatable, challenging target on each station
Number of rounds. Only do the 4th round if you’re confident you can still maintain the same effort/reps.

Overview. 2-minute stations mixing conditioning and muscle endurance. The focus is on building work capacity and “grit” rather than pure conditioning. The aim is to complete the work in each window, in no longer than 1:30-1:45, leaving at least 0:15 to transition. Use the 1st round to set a target for each station.
Effort. RPE 7.5–8/10, pushing closer to 9/10 towards the end. This should get hard but not be an all out effort. Aim is to move with a deliberate, strong pace throughout the rounds.
Feel. This will be a combination of muscle fatigue (e.g. quads on run, lunges, sled, bike erg) and high heart rate/systemic fatigue. The 1st round will be quite manageable but the session gets more challenging as you go on.
Adaptation. Improves local muscular endurance and lactate buffering. By forcing high-tension work (rope climbs/lunges/Sled/Sandbag) immediately followed by cyclical work, you train the muscles to clear lactate without stopping, raising the threshold where you’re forced to rest.
Debrief. Take 2–3 minutes after the workout to reflect
– Which station was the “bottleneck” (hardest to finish/impacted others the most)?
– Were you able to stay consistent with the repetitions?
– Name two (2) things that went well and one (1) you’d do better next time.
Movement options.
Sandbag → reduce reps to 3-5 → 45/30kg (100/70lbs) → 6 Power cleans @ moderate weight
Rope climb → ½ length rope climbs → Pull to standing from the floor → Rope climb pull-ups→ Towel pull-up
Run/BikeErg → SkiErg/Row for 400-500m or 22-30/18-24 cal Air bike
DB Walking lunges → 2 x 15/10kg (35/20lbs)
Sled Drag → Adjust weight based on floor friction; aim for continuous movement, not maximal load.
Strict toes-to-Bar → Hanging knee raises → V-ups

1-2-3-4-5-6-7-8-9-10
Hang power snatches (UB)

• Aim is to stay at the same weight ( = sets get harder as you go)

Intent. Improve your barbell cycling efficiency and stamina.
Weight. 52.5/35kg (115/75lbs), 43/30kg (95/65lbs). 35/25kg (75/55lbs) or 30/20kg (65/45lbs). Choose a weight that allows you to focus on execution, not survival. You should be able to do each set unbroken with quality repetitions.

7' AMRAP
1 wall walk
3 man maker
5 pull up

hollow body hold TABATA

deadlift 3x2 @ rpe 9

10 rounds for time:
• 10 Mountain Climbers per side
• 10 Dumbbell Thrusters 30/20#
Goal: 10 min.

3 Sets, go every 5:00-6:00

6 Back squat @ 74+% (2-3 RIR)
12 Stiff-legged deadlift @ RPE 7-8 (2-3 RIR)
24 Walking lunges

Load the lunges with a single DB, KB or SB on the shoulder (or behind the neck), choose a load that is challenging but where you can move continuously (stepping through) without rests.

– Perform all three (3) movements back-to-back with only a short rest.
– You can build up the squat weight across sets if they’re easier than 3 RIR (but fatigue accumulates here so you might not).
– Aim to go heavier than 2 weeks ago

2 Rounds
10 Pike T-extensions
5 Scapular pull-ups
3 Strict pull-ups
5 Tension swings (sponge/block between feet)
+
Build to workout weight for PC+J
* Practice few shorts sets of burpee box jump overs, wall balls and chest-to-bars between weights
+
@ workout weight
200m Row
3 PC + J
5 Burpee box jump overs
200m Row
8 Wall balls
4 Chest-to-bar pull-ups