1000 m row
50 squats
50 benchpress
750 m row
35 squats
35 benchpress
750 m row
20 squats
20 benchpress
1000 m row

20 round
20/16cal row
5 pull ups
10 push ups
15 air squat

I Go, You Go

7x7min AMRAP, 90sec rest between AMRAP's

A.
2 Burpees
4 Cal Echo bike
3/3 DB Hang clean & Jerk

B.
2 Burpees
7 Cal Row
8 DB Snatch

C.
2 Burpees
7 Cal BikeErg
8 DB Single arm overhead reverse lunges

D.
2 Burpees
4 Cal SkiErg
4 DB Single arm alternating Devil's press

E.
2 Burpees
7 Cal Row
10 KB Swings

F.
2 Burpees
8 Wallballs
4 Push ups

G.
2 Burpees
8 Ground to overhead w/ plate
8 Air squats

Switch after every completed round. Choose own plate, DB/KB weight. Result as amount of completed rounds.

12 min AMRAP
1 pull up
2 push ups
3 air squat
Double reps after each round

Front Squat 3x2 + 2x1
70% — 95%

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

WARM UP
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

E5MOM
5-8rounds:
400m run

• remaining time easy bike

Not too fast, just move!!!
PK 1-2, not too FAST !!!

COOLDOWN
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

Back squat

4 x 5 @ 75-80% (2-3 RIR), Rest 3:00-4:00 between sets

3 Rounds for time

500m Row
21 Box jump overs, 24/20″ (step down)
12 Power clean and jerks @ 70/47.5kg
9 Bar muscle-ups

Target time. < 18:00 Cap 22

Overview. Be smart on the 1st round of the workout. You can lose so much time in the last round if you start out too hot. Complete the row and box jumps at a steady pace. The barbell and the bar muscle-ups are where time is gained or lost.
Pacing. It’s always tricky to pace a row in the beginning of a workout, it’s so easy to go way too fast. What pace do you think you would be holding in the second round? Don’t go faster than that on the first row, there is still a lot of work to be done. Steady pace on the box jump overs, a pace you can hold without needing a break and allows you to get straight to work on the barbell. You can lose a lot of time on the clean & jerks. Make sure to be strict on yourself, don’t walk away from the barbell. Time your breaks! Do not take random breaks, keep count. It might make sense to take bigger bar muscle-up sets when you are feeling good in the first round and then break it up more as you get more tired. In the muscle-ups it’s also very important to track your rest, start the next set before you want to.
It will not feel great to go back on the rower, try to get it up to speed and then settle into your pace ASAP it will feel better after a few seconds.

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top