2 Rounds for time

500m Row
15 Overhead squats @ 61/43kg (135/95lbs)
21 Toes To Rings
500m Row
15 Power clean and jerks @ 61/43kg (135/95lbs)
21 Chest-to-bar pull-ups

Time cap. 24:00

Overview. A long mixed piece. The workout alternates between midline / stability block (Run/OHS/GHD) and a power/gymnastics one (Run/PC&J/Pull-ups). Overall volume: 2000m rowing, TTR, 42 C2B, 30 OHS and 30 PC+J. Smart pacing on the runs and managing yours sets is the key.
Strategy. Hold a steady threshold pace on the rows (do not sprint the first one just to fade on the next one). You want to make a smooth transition to the barbell after each row. Take a breath and pick the barbell up for your set. Aim to keep the OHS unbroken if possible or no more than 2 sets (if the weight is heavier than what you could do for 15 unbroken reps, adjust the weight down). On the TTRs, we are looking for a steady rhythm for an unbroken set.
The 2nd part will be higher heart rate. Quick singles on the PC+J (drop, reset) are likely better than touch-and-go sets here to save the grip for the chest-to-bars. If you’re very confident, you can always mix sets and singles here. Break the chest-to-bars as needed to avoid getting stuck. If you had reasonable pacing on the rows on the 1st round, you should be able to hold close to same pace on the 2nd round.
Instructions.

Debrief. Take 2–3 minutes after the workout to reflect
– How did the different movements feed into/affect the other ones?
– Did you maintain a consistent pace on runs or did you slow down significantly in the 2nd round?
– How were your set breakdowns and rests between sets?
– How were you transitions between movements?
– Name two (2) things that went well and one (1) you’ll improve on next time.
Movement options.
Alternate rep schemes → reduce barbell reps to 12 / reduce GHD and/or C2B to 15 or 12
OHS/PC+J → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs)
Toes-to-rings → ab-mat sit-ups
Chest-to-bars → Regular pull-ups → Jumping pull-ups → Ring rows

Amrap6:
20 wb
10 burpee box jump over
20 sit up
10 wb russian twist
Max cal row
1:30 rest
Amrap6:
20 double kb deadlift
12m/12m mixed kb carry
20 leg raise over kb
12 double kb march
Max cal echo
1:30 rest
Amrap6:
4 rounds of cindy*
Max cal bike erg
1:30 rest
Amrap6:
20 plate gtoh
10 plate thruster
10/10 plate half turkish sit up
10 burpee over plate
Max cal ski

Engine

10min Echo Z2-VK
Into,

Amrap 5:

• 8 Double DB Hang Clean 2x35lbs
• 10 DB Push Up
• 12 WB

Into,

10min Echo Z2-VK
Into,

AMRAP 5:

• 8 k. Pull Up
• 10 Double DB STOH
• 12 WB

Into,

10min Echo Z2-VK
Into,

AMRAP 5:

• 4 Double DB Hang C&J
• 8 Double DB Farmers Lunge
• 12 WB

15' EMOM
1: 10-12 wall ball
2: 15 KB USA swing
3: 15 abmat sit up
3' rest
10' EMOM
1: AMRAP row for cals
2: rest

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

6 Front squat @ 74+% (3 RIR)
12 Stiff-legged deadlift @ RPE 7-8 (2-3 RIR)
24m sled push*

• Choose a weight you can either push a continuous 24m (if possible) or 2 x 12m with only rest being the turnaround

– 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 progress the deadlift from last week

Snatch

A) E90SEC X4

• 1 Squat Snatch @90%

B) E90SEC X4

• 2 Squat Snatch @80%

C) E90SEC X4

• 3 Squat Snatch @70%

Back Squat

E3MOM X4:

• 2 Back Squat (1s pause bottom) *RIR 1

Metcon

3 Rounds For Time:

• 5 Rope Climb
• 75 Heavy/Drag DU
• 30m HSW (7.5m pätkissä)

Accessory

A) Rope Pull Ups:

4 Sets:

• 4-6 Rope Pull Up (R above)

*rest 60s

• 4-6 Rope Pull Up (L above)

*rest 60s

B) EMOM 12:

1: 1 Set of kHspu
2: Max Reps Strict Press (15kg barbell) cap 45s
3: Rest

Teams of 2!

AMRAP 12mins
30 Box Jumps @60/50cm
150 Double Unders / 250 single under
30 Wall Balls 9/6kg

Rest 2 mins

AMRAP 12mins
30 DB Hang Power Cleans @2x22,5/15kg
150 Walking Lunges
30 DB Push Press @2x22,5kg/15kg

Rest 2 mins

AMRAP 12 mins
30 Calorie Row
150 Abmat Sit-ups
30 USA Swing @24/16kg

*One person works. Split as desired.

LÄMMITTELY
2 kierrosta - 60s./liike
- cat - cow
- Toispolviseisonnassa lantion avaus
- Päinmakuulla rintakehän kierto

2 kierrosta - 30s./15s.
1. Seinäkyykky pallon kanssa
2. LLA - punnerrus
3. Lantionnosto vk polven avauksella
4. Sivulankussa käden kierto oik.
5. Sivulankussa käden kierto vas.

VOIMA
Liikepari 1
3 x 8 takakyykky
30-40s. seinäistunta

Liikepari 2
3 x 8 pallon kanssa perhosvatsat
30-40s. lankku

Liikepari 3
3 x 8 rengassoutu / jaloilla avustettu leuanveto renkailla
20-30s. pito rengassoudun / leuanvedon yläasennossa

Liikeparina seinäistunta 30-40s.

3-3-3-2-2-1

Go every 3:00