10 min E2MOM:
• 3 Bench Press
• 10 Dips
Start with 45% of 1RM and increase by 10% each round to finish around 85%.

10 min AMRAP:
• 2 Dumbbell Hang Cleans 30/20#
• 2 Burpee Box Jumps 24/20”
• 4 Dumbbell Hang Cleans 30/20#
• 4 Burpee Box Jumps 24/20”
• 6 Dumbbell Hang Cleans 30/20#
• 6 Burpee Box Jumps 24/20”
… continue pattern until time is up.
The dumbbell hang clean is with two (2) dumbbells and into a full squat. Goal: complete the round of 14.

Snatch

A) E2MOM Till Days Heavy

• Hang Power Snatch

B) For Time:

• 30 Hang Power Snatch @40kg

*mahollisimman vähillä seteillä
*aina ku tiputat nii pakollinen 30sec rest

Squats

A) Front Squat

• Build Up To Days Heavy @RPE 8-9

• 5x2 @85%

B) Back Squat

• 3x3 @77.5%

*rest 2-3min between sets

Accessories

A) 3x Superset:

• 8-10 Bent Over Row (barbell)
• 10-15 Banded Face Pull

*rest 2-3min between sets

B) 3x Superset:

• 10/10 Banded Hanstring Curl
• 30-45s/leg Copenhagen Plank

*rest 2-3min between sets

Clean and jerk – Go every 1:30

2 x 2 @ 70-73%
1 x 1 @ 80-83%
1 x 2 @ 75-78%
1 x 1 @ 85-88%
1 x 2 @ 80-83%
1 x 1 @ 90-93%

– Build up within the percentage range each set
– Drop the bar between each rep, reset and go on the doubles

Your text here...4 Rounds, each for time

400m Run
15 Thrusters @ 43/30kg (95/65lbs)
12 Bar-facing burpees
1-3 Rope climbs*

– Rest 1:00 between rounds –

• Pick number of rope climbs that’s challenging but where you won’t get stuck

SESSION NOTES
Overview.
Four hard rounds with short rest, so the goal is repeatable speed rather than a big first round. The run, thrusters and burpees get the breathing/heart rate up.. Each round should be fast, but not so aggressive that rope climbs become slow or risky.

Effort.
Work around 8.5–9/10. The 1:00 rest is enough to reset slightly, but not enough to recover fully. Aim for round times that stay close from start to finish.

Feel.
Breathing will climb quickly on the run and thrusters, then stay high through the burpees. The fatigue will build each round. Rope climbs should feel deliberate and in control, if you’re hesitating under the rope, you went too hot on the other movements.

Adaptation.
Builds repeatability in short, high-output mixed intervals. Trains running, barbell cycling, burpee pacing, and rope climbs with limited recovery between rounds.

Debrief.
– How was your pacing? Were you able to maintain your run pace?
– How was your pace on the thrusters and burpees?
– Where did you lose the most time between movements?
– Were you consistent on the rope climbs?
– What two (2) things can you be proud of in this session?

Movement options.
Run → BikeErg 1000m, Row/SkiErg 500m
Thrusters → 35/25kg (75/55lbs) or 30/20kg (65/45lbs)
Rope climb → ½ length rope climbs → Rope climb pull-ups from floor (match our double Rx reps) → Rope pull-up (3-4/climb) → Towel pull-up (3-4/climb)

EMOM 15 min

4 Pull-up
4 Wallball
4 Burpee

Z2 Run

60-75min Easy Z2 Run

Leukoja
Punnerruksia
T2b

Engine

For time:

• 1000m Row
• 30 Burpee Over Rower

Rest 2:1 and repeat in reverse order

Into,

2 Rounds:

• 75 DU
• 30 WB
• 15 KB Swing

After 2 rounds, rest 2:1 and repeat 2 rounds in reverse order

Into,

3 Rounds For Time:

• 200m Ski Erg
• 30m Dual DB Farmers Carry @30kg
• 7 bMU

*no repeat here

For time
Run 7km