3-minute Row + 3-minute Run/Bike

2 rounds
10 Hollow rocks
5m/side KB rack duck walk
10 KB Seesaw presses
5 Kneeling jumps
+
3 rounds @ increasing pace and load
2 Power clean and jerks
3 Bar muscle-ups
4 Box jump overs
3 Burpee pull-ups
2 Shuttle runs
60-second Air bike between rounds

EMOM 20
A) 2x10kg DB boksille nousu
B) 4kg ball admat sit-ups
C) rest
D) air bike
E) ring row

Zone 1:
-Farmers Carry 200m
RT /Ski/AB/Row

Zone 2:
-Sled Push sprint 10m (15 seconds max)
-Heavy WB x 8
-Light WB x 8
-Goblet reverse Lunge x 8 (leg pair)
-Rest 30s

Zone 3:
-SB Lunges 100m
RT /Ski/AB/Row

Zone 4:
-BB Deadlifts x 5
-BB Clean and Press x 5
-BB Rows x 5
-Rest 30s

Zone 5:
-Run Sprint 1min (5-10%)
-Walk/Jog 1min (5-10%)

-1 round
-7min work/ 45s rest

10 rope climbs
20 burpee box jump-overs
30 overhead squats (35/52,5 kg)

Scaled WOD
3 rounds for time with a partner:
10 pull-to-stands
12 burpee box step-overs
20 overhead squats 

PARTNER WARM UP: 15'min
1 set each
P1 – 250/200-m row
P2 – 10 Samson lunges + 10 scorpions

1 set each
P1 – 250/200-m row
P2 – 10 lateral lunges + 10 scap pulls

1 set each
P1 – 250/200-m Row
P2 – 10 air squats + 10 kip swings

Then....
12’min Skills & specific

Hang squat clean
Pull-ups/Butterfly or Kipping

8' EMOM of:

• 18 cal erg bike
• 15 thrusters @ 40kg

A: Push ups 5xMax
B: Ring chin ups Supinated 3xMax
C: SA DB press 2set
D: DB Reverse Flys 2set
E: DB skull cruschers 1xMax
F: SA DB biceps curls 1xMax

4 x Superset:
8 Banded Deadlift
5+5 Weighted Pistol Squat

3 x Superset:
15 Barbell Hip Thrust
15 GHD Reverse Leg Lift

Standard version:
For time:
50 synchro box jump overs 60/50 cm
50 shoulder to overhead 50/35 kg
35 toes to bar
40 synchro box jump overs 60/50 cm
40 shoulder to overhead 50/35 kg
25 toes to bar
30 synchro box jump overs 60/50 cm
30 shoulder to overhead 50/35 kg
15 toes to bar

*Standard masters (40+) will use 42,5/30 kg in the shoulder to overhead.

Scaled version:
For time:
50 synchro box step overs 60/50 cm
50 shoulder to overhead 35/25 kg
35 knees above parallel
40 synchro box step overs 60/50 cm
40 shoulder to overhead 35/25 kg
25 knees above parallel
30 synchro box step overs 60/50 cm
30 shoulder to overhead 35/25 kg
15 knees above parallel

*Scaled masters (40+) will use 30/20 kg in the shoulder to overhead.

Synchronized box jump overs and split anyhow on all other movements. Score is time completion or total number of reps completed.

Timecap: 18 min

For time

• 5 rounds for time
  • 400-meter run
  • 10 thrusters

♀ 95 lb
♂ 135 lb