10 min Alternating EMOM:
• Even min: 2 Shoulder Press
• Odd min: 2 Deadlifts
Setup 2 bars, one on the rack for shoulder press and one on the ground for deads. Start with 40% of 1RM for each and increase by 10% each round to finish around 80%.
Shoulder Press weights in the comments.

3 rounds for time:
• 500 m Row
• 5 Power Clean 135/95#
• 5 Front Squats 135/95#
• 15 Bar Over Burpee
• 20 Abmat Sit-ups
Goal: < 15 min.

Snatch

E90SEC X8

Set 1-4:

• 3 Position Power Snatch (floor, below + above knee)

Set 5-8:

• 1 Squat Snatch

*DnG
*Days heavy @1

Barbell Cycling

EMOM 9 (30s on/30s Off)

1: BB GTOH
2: FS
3: Echo Bike

*BB @42.5kg

Strength

A) 3x Superset:

• 8-10 Strict Chin Up
• 8/8 KB Gorilla Row

*rest 2-3min between sets

B) 3x Superset:

• 10-15 No feet BB Muscle Snatch
• 10-15 Seated DB Lat. Raise

*rest 2-3min between sets

Juoksu

20–25 min erittäin kevyt

Power clean + push jerk

6 x 2+2 @ 70%, go EMOM

– Do each set @ 70% 1RM power clean and jerk
– Drop the bar after the first power clean

Power clean + split jerk

6 x 1+2 @ 65-70%, go EMOM

– Do your first set @ 65% 1RM power clean and jerk and then build up within the percentage range if you can

E2mom x 6:
- 1 squat clean
- 1 jerk drive
- 1 split jerk

3-Position snatch (Floor, below the knee, above the knee)

10 x 1+1+1 @ 70%, go EMOM

– Do each set @ 70% 1RM snatch
– This is an unbroken set of full snatch (from the floor) + low hang snatch (below the knee) + hang snatch (above the knee), do not drop the bar between the lifts in the set.

Bench Press

E3MOM X5

• 6 Bench Press

*reps 1-3 with 1s pause @bottom
*reps 4-6 normal
*RIR 1

Hspu

EMOM 10:

1: 5 Wall Walk
2: ”X” Strict Hspu + 5-10 k.Hspu

Metcon

EMOM 16 (45s on/15s Off)

1: Echo Bike
2: Double DB Hang Squat Clean Thrusters
3: Burpee Over DB
4: Rest

-Rest 5min-
Into,

EMOM 16 (45s on/15s Off)

1: Row
2: Double DB Devils Press
3: Box Jump w/step down
4: Rest

2 x 2 Rounds for time

15/12 (cal) Row
10 KB Thrusters
5 Bar muscle-ups

– Rest 2:00 before repeating –

— Rest 4:00 before B —

2 x 2 Rounds for time
15/12 (cal) Air/Echo bike
10 KB hang snatches
5 Wall walks

– Rest 2:00 before repeating –

— Rest 4:00 before C —

2 x 2 Rounds for time
15/12 (cal) Row
10 KB Shoulder to overheads
5 Bar muscle-ups

– Rest 2:00 before repeating –

— Rest 4:00 before D —

2 x 2 Rounds for time

15/12 (cal) Air/Echo bike
10 KB Front squats
5 Wall walks

– Rest 2:00 before repeating –

Flow. Each part is 2 rounds for time, followed by rest and then repeated again, followed by a longer rest before the next part.

KB options. You can choose different weights for each part, aim for the heaviest weight you can keep unbroken. 32/24kg (70/53lbs), 28/20kg (62/44lbs), 24/16kg (53/35lbs), 20 or 16/12kg (44 or 35/26lbs)

SESSION NOTES
Overview. Today is a collection of short 2 rounds workouts with a repeat. Aim for the repeat to be faster than the 1st one each time.

Strategy. Aim for negative splits on each workout (= 2nd set of 2 rounds is faster than the first one). This means you need to hold back a little on the first go (use the first 2 rounds to “map out” the workout, opportunities and pacing, then push HARD on the 2nd set).

Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest).

Debrief.
– How was your overall game plan for each part? Were you able to push the 2nd set harder, using what you learned from the 1st go?
– Did you pick the right weights for the KB? Were you able to pick them up quickly and cycle reps under fatigue?
– What changes would you make if you needed to repeat the workout and improve your result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Air bike → Row, BikeErg or SkiErg 10/7 Calories
KB movements → See options above
Bar muscle-up → Jumping bar muscle-ups → Banded bar muscle-up → Pull-over
Wall walk → 15 Hand-release push-ups