For time:
1000m row
50 burpee box jumps
50 TTB (sub leg raises)
800m run

• if more than 3 people then have half of them do the run first and the other half do the row first

2 rounds
10 min each
Row
Bike
Echo bike
Ski

Total of 1h 20min

Plyometric

4 Rounds For Quality:

• 4/4 Front Foot Elevated Split Jumps (pieni stoppi toistojen välissä. Ei putkeen niinkuin videossa) -rest 30s-
• 3 Muscle Clean (build up) -rest 2min-

Power Clean

Build to days heavy 3RM Power Clean from blocks (above knee)
*Drop and Go

Into,
EMOM 5:

• 1 PC @days heavy 3RM (from floor)

Clean Pull

• 3x3 @110-120% From 1RM *rest 2-3min between

Metcon

3 Sets:

• 25 Cal Row
• 5 Rope Climb
• 25 American KB Swing @16kg
• 5 Wall Walk

• 25 WB

• Rest 3min between sets-

Accessory

A) 3-4x For Quality:

• 10/10 DB Preacher Curl
• 10/10 KB Gorilla Row

B) Optional 3-4x For Quality:

• 10 Standing DB Front Raise
• 10-15 Lu Raise

2-3sets:

10+10 Db bench press
10+10 Db row
30+30m s.a farmer carry

Deadlift

A1) Build Up To Days Technical 5RM

A2) 2x8 @80-85% from 5RM
*rest 3min between sets

Strength

Alternate A&B For 4 Rounds:

A) 10 DB Bench Press (2 RIR)
rest 60s
B) 8-10 Barbell Row (1-2 RIR)
rest 2min

Metcon

EMOM 24
1) 12 Cal Echo
2) AMRAP: Power Clean & Jerk @45kg
3) 6 Shuttle runs
4) Rest

2-3sets:

10+10 Db row
10 Db bench
15-30s hollow hold

4 rounds for time:

20 cal row
8 burpee over erg

X2GT

3-5sets:

10m kb fr walking lunge @24/16kg
5 kb thruster
10 pull up / scale up --> c2b

rest 2min between rounds

SCALED: scale rep scheme / or 10 seated low bar pull up

Section duration: 40 mins
Athletes stay at each zone for 8 minutes, with 40 seconds at a station followed by a 20-second switch.
Each athlete performs 4 rounds at each station before moving on.
Once athletes leave a zone, they do not return.

Rep/Interval Scheme: 40s Work/ 20s Rest, 40 Rounds
Zone 1

A - Hot Feet Sprawl, B - Row Sprint

00:40
Hot Feet Sprawls
00:40
Row Sprint

Zone 2

A - Plank, B - Sled Pull

00:40
Crucifix Plank
00:40
Arms Only Sled Pull

Zone 3

A - Pushups, B - Skierg Sprint

00:40
Narrow pushup
00:40
Sled push

Zone 4

A - Swings, B - Plank jacks

00:40
KB Gunslinger Swing
00:40
Alt Plank Jacks

Zone 5

A - Clusters, B - Hollow Body Flutter Kicks

00:40
DB Clusters
00:40
Hollow Body Flutter Kicks

Heavy lunges 10-8-8-4