20-minute EMOM (0:45/0:15)

1) AMRAP Single-under crossovers
2) AMRAP Wall balls @ 9/6kg
3) AMRAP Rope climbs
4) Rest

– 2:00 rest –

20-minute EMOM (0:45/0:15)
1) 8-18 (cal) Row
2) 8-18 (cal) SkiErg
3) 8-18 (cal) Echo
4) Rest

The pace should be “moderately hard”, where you could sustain each EMOM for a few rounds longer if needed.
Pick a number of calories on each machine that allows you to be consistent through the entire EMOM. Aim to move fast (but with control) on the SU crossovers, WBs, and rope climbs

Deadlift

3 x 4 @ 80-83% (2 RIR), Rest 3:00-4:00 b/t sets

For time:

8 legless rope climb / scaled 10 rope climb

3 rounds:

25 cal ski erg
50 cal bike erg

18min EMOM

1) 10-13 cal ass bike
2) 15 GHD sit ups
3) 6 thrusters

• RPE 7
• HR 75% +

5x
1) soutu/pyörä
2) lankku
3) gorillasoutu
4) SU/up and down
5) lepo

Mixed amraps:

9 min amrap:
9 dual DB deadlifts 30/20 lb
6 burpees
3 DB power cleans and jerks 30/20 lb

3 min rest

9 min amrap:
Row or bike for meters

3 min rest

9 min amrap:
9 box jumps 24/20”
6 push ups
3 strict T2B

CNS recharge

4 Rounds for quality

8 Ball Slams
6 Split jumps
4 Plyo Push-ups
2 Seated box jumps
400m Row @ RPE 2-3

Recovery circuit

4 rounds for quality
40/30 calorie Air bike
4 Bridge-ups
4 Shoulder rolls, alternate sides
40m Sled drag/push – light
8 e/side Half-kneeling bottom up KB press
8 Archer ring rows, alternating

Clean & Jerk 2x2

A) For quality with a partner
300m farmer carry - superman hold
200m front rack carry - plank hold
100m overhead carry - hollow body hold
*double kettlebell, moderate-heavy weight
P1 does carry, while P2 does static hold.
Switch as desired.

B) 3x
AMRAP 4 mins / REST 2 mins
2-4-6-8…
clean@2x24/16 kg
push press
front squat
up down over kettlebells

C) 2-3 sets for quality
10/10 kettlebell halo
10/10 ballistic row
30 sec. wall sit