3x
AMRAP 10 (3min rest)

15/10 Cal (Row-Ski-Bike)
6 Shuttle Runs

3 Rounds @ 2/1-2/1 RIR

8-12 Incline DB curls
10-15 Inverted skull crushers
8-12/side DB External rotations

3 - 4 Rounds :

15 Toes To post
10+10 Suitcase Deadlift

2-3sets:

15 GHD back extension
10 GHD hip extension
20-30s hollow hold

400m Jog
500m Row
+
10/side Xiao Pengs
2 Scapular swimmers (prone position)
30-second hang from a bar w/ ribs locked down
+
2 Rounds
8 Tension swings (sponge/block between feet)
3-5 Pike compression slides
5/side Half-kneeling press
10 Pike T-extensions
+
Build to workout weight for all DB movements
* practise 1-2 rope climbs and 2 sets of toes-to-bars between DB work
+
Once through
20/15 (cal) Row
6 DB Shoulder to overheads @ 2 x 22.5/15kg
6 Toes-to-bars
6 DB Squats @ 2 x 22.5/15kg
200m Run
3 DB Devil’s presses @ 2 x 22.5/15kg
1 Rope climb
6 DB Box step overs, 20″ @ 2 x 22.5/15kg

10 x 3

AMRAP 12
1-2-3-4-5-etc.
Squat cleans @ 83/61kg
Wall walks
– Rest 8:00 –
AMRAP 8
4 Bar muscle ups
8 Shoulder to overheads @ 61/43kg
12/8 (cal) SkiErg

Overview. Two AMRAPs today. The 1st one will start fast and then settle into a steady grind as the reps climb up. Key to success here is to find a rhythm that fits your capacity (rest between sets, transitions etc.). It’s also a great opportunity to practice consistency on the cleans under fatigue.
Do your best on the 2nd piece to keep the bMUs and STOHs in unbroken sets. Control the pace with the SkiErg and transitions.
Strategy. Part A will naturally start a little faster but then settle into a pace. Be patient at the start to save some energy for the 2nd half of the AMRAP (where the work really begins). It goes without saying that squat cleans should be done as singles. Use the transitions to rest and aim to always get the 1st rep in on the next movement before resting more (get in the race).
IF you can keep the bMUs and STOHs unbroken on part B then the pacing takes place in the ski and the transitions. Have target rounds (e.g. 6 rounds) in mind and this will give you “max time/round” to hit your target (e.g. here 1:20/round).
Tips.
– Make sure to get a proper set up for each clean, your lower back will thank you
– Try to make all the wall walks look identical, same amount of steps each rep (up and down)
– Focus on the leg drive in the STOHs, trying to save your triceps for the muscle-ups
– It might be useful to put more effort into the pull in the BMU to land higher, aiming to make it easier for your tired triceps. It will probably get your heart rate higher but you might find it worth it if your triceps are getting smoked.
Instructions. Set the equipment up 2-3m apart (this is your in-built rest).
Debrief. Take 2–3 minutes after the workout to reflect
– How was your pacing through each AMRAP?
– At what round did part A start to get hard?
– How did your SkiErg pace progress as the AMRAP went on?
– How were your transition times? Could you get straight to work each time?
– How would you change your approach and finish faster knowing what you know now?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Squat clean → 83/61kg (185/135lbs), 70/47.5kg (155/105lbs), 61/43kg (135/95lbs), 52.5/35kg (115/75lbs) or 43/30kg (95/65lbs). This is intended to be a moderate heavy weight you want to do as singles.
Wall walk → Increase reps only every other round → Wall walk ½ way
SkiErg → Other machine of choice for same calories
STOH → 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs) or 35/25kg (75/55lbs)
Bar muscle-up → Jumping bar muscle-ups → Banded bar muscle-up → Pull-over

Push & Pull

A) Split Jerk

E2MOM X8-10:

• 1 Push Jerk + 1 Split Jerk (Build Up)

B) EMOM 5

• 1 Split Jerk (2s pause @catch) *@100% from complex weight

C) 4 Rounds:

• 5 Strict C2B
• 3-5 Wall Walk
• 10 Strict Pull Up
• 10 STOH @50kg

*rest 2min Between Rounds

Metcon

5 Sets of 2min on/2min off:

• 15 Cal Echo
• 4 SB Clean @50kg
• AMRAP: DU

Accessories

4 Rounds For Quality:

• 10 Chaos Bench press
• 15-20 Bent Over Plate Reverse Fly
• 10-15 KB Front Raise

Run

1600m Time Trial

Cues. Run tall and balanced. Keep arms low and relaxed. Early on, focus on rhythm and feel, let the pace come from cadence, not by forcing it. In the final laps, keep your eyes forward, maintain a strong posture, and keep your arms driving your stride.
Feel. Expect discomfort.
Yes, this will suck, especially in the middle. That’s where the work happens. The best time trials feel fast and controlled at the start, but become very uncomfortable by the end. Your aim is to finish completely spent but still with intact mechanics. Don’t let the wheels come off (i.e. hold your form).

LÄMMITTELY

3:00-5:00 min tankopumppailu.
Sitten 3 kierrosta:
5 Tempausvetoa
5 Muscle snatch polvelta
5 Valakyykkyä
5 Snatch balance
5 Tempausta

---

Raaka tempaus + tempaus,
10 x (1+1) @ 50-60%
Nostot 2:00 min välein

Snatch hi-pull,
5 x 3 @ 105-115% tempaus 1RM

Takakyykky,
5 x 2 @ 50-60%
5s paussi pohjassa ekassa kyykyssä. Nosta 1:30 min välein.

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BONUS
Apuliikkeet,

15:00 Minuuttia:
6-10/6-10 1-Käden kulmasoutu
10-12 Vatsalihaspyörä
20 Penkkipunnerrusta käsipainoilla vuorokäsin (yhteensä 20 toistoa, 10 per käsi)
12-15 Takareiden koukistus

:30s-:60s lepo liikkeiden välillä. Kevyehköt painot. Tähtää 3-4 kierrokseen.