Dumbbell Single Hand Overhead Press
- 3 sets of 10 reps

With a partner (relay style)
10 rounds for time (5/person)
10 Alt DB hang clean@22,15/15kg
10/8 Cal row
10 push up
One person completes a full round then switch!
Timecap : 15 mins

Rest 3 mins

With a partner (relay style)
10 rounds for time (5/person)
8 single arm DB thruster
8/6 cal row
8 burpee
One person completes a full round then switch!
Timecap : 20 mins

Basic Conditioning

Option 1:

• 45-60min Z2 Run

Option 2:

AMRAP 45:

• 5min Z2 Erg (ski, row,bike) Into,

3 Rounds Of:

• 15 V-Up / T2B (alternate every 3 rounds)
• 12 Burpee 2 Target
• 10 Cal Ski

@60-70% Effort
*Saa hengästyä mut ei nojailla polviin

For time

21 – 15 – 9
Deadlifts @ 102/70kg (225/155lbs)
Burpee pull ups

Time cap. 10:00

– Rest 10:00 –

AMRAP 7
10 Chest-to-bar pull-ups
10 Front squats @ 70/47.5kg (155/105lbs)
10 Bar-facing burpees

Before you start. Take a moment to estimate how fast you think you’ll go (part A) and how many rounds you think you’ll get (part B). This is a good self-awareness and strategy practice that’ll help you prepare for competitions.
Overview.
Part A – Rogue Invitational combo (little lighter here for a faster pace for Open prep. Will you go unbroken on the deadlifts (or would breaking to 2-3 sets work better for you)?
Part B – Triplet AMRAP with nowhere to hide. The sets are not too big but it sucks to keep moving. Use the transitions and burpees to pace.
Strategy.
Part A – The main decision to make here is how to (if at all) split the deadlifts. If breaking them up, aim to keep the rests short (adjust sets accordingly). For burpee pull-ups your main focus is to keep moving / keep your pace (easy to drop-off pace without noticing). In 21-15-9 workouts, that middle round is always the worst, push through it and you’re at home stretch.
Part B – While sets are not too big, they’ll start to add up in this AMRAP. Your anchor point is trying to keep the front squats unbroken. That might mean breaking the pull ups into two sets and taking a breath before picking the bar up. The burpees are an opportunity to control your pace. Make sure to keep moving though, it’s easy to relax too much.
Instructions. Set the equipment up 2-3m apart (this is your in-built rest).
Debrief.
– How did your plan for deadlifts play out? What was the hardest thing about the burpee pull-ups?
– How did the AMRAP play out? Did it go as you expected or did you run into any surprises?
– 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.
Deadlifts → 93/65kg (205/145lbs), 83/61kg (185/135lbs), 70/47.5kg (155/105lbs), a weight you can do unbroken for the 1st round.
Burpee pull-ups → Reduce the height of the jump to pull-up the bar
Part B rep scheme → 8s, 7s or 6s across movements (if needed to keep moving through the AMRAP)
Front squats → 61/43 (135/95lbs), 52.5/35kg (115/75lbs) or 43/30kg (95/65lbs), this should be a weight you can keep moving with

Korkeilta pukeilta
2x2x51
2x2x58
2x1x65
2x1x70
1x74
1x77

Press

A) Push Press

E2MOM X4:

• 4 TnG Push Press @75-80%

B) Push Jerk

E2MOM X4-6

• 1 Push Jerk @85-100%

Metcon

For Time:

18-12-6

• DB Seated Strict Press (2x30lbs)

1-2-3

• Seated Rope Climb

Into,

18-12-6

• DB Bench Press (2x35lbs)

4-5

• Rope Climb

Cap: 9min

Accessories

A) 3x Superset

• 10-15 Bar Dip (saa kipata, tee alkuun strict)

• 1 Set Wide Grip Pull Up

*rest 2-3min between sets

B) 3-4 Rounds For Quality (optional)

• 10/arm DB Bent Over Row
• 20-30 Banded Tricep Ext.

One set of three reps

EMOM12 (x6)

A) 10 Ring dip
B) 10 Ring row

Weighted jumping squat 5x8

Back Squat
• 1 set of 5 reps at 65% NT1RM
• 1 set of 5 reps at 72.5% NT1RM
• 3 sets of 5 reps at 77.5% NT1RM
• 1 set of 5+ reps at 77.5% NT1RM