170 min
Warm up + COS 20 min

1.MU
- Drills
- MU 9x1 + 8x2
- MU x 25

2.BFLY + BCTB
- Bfly x 25
- Kip swing + BCTB 5 x 3+3
- CTB + bfly 5 x 1+1

3.SHSPU
A. Box pike HSPU Accumulate 30-40 reps for Quality!
- 8 x 5 = 40 reps

B. Assisted lift off hold 4 x Max effort
- 8 6 5 6 s.

4.Front squat
5x3 @ 70-75kg

5.Depth jumps
3x5

6.Strength
A. 3 sets:
EZ-Bar Skull crushers x 15 - bar
DB Bicep curls - 12 15 15 x 20 lbs

3 Sets - Glute Activation
10 Single Leg Banded Glute Bridge/leg
10 Clamshell Side Planks (theraband around knees)
30sec - 90 Degree KB Front Rack Squat Hold

OPEN 20.5

Box - kyykky, 5 x 5, sopiva paino

Conditioning
AMRAP 18:
20 Deadlifts (225/155)
10 Chest to Bar Pull-Ups
20/15 Calorie Assault Bike
10 Chest to Bar Pull-Ups

3 rounds for time:
10 x 40kg Clean and Jerks
10 x 40kg Back Squats
10 x 7.5kg Windmills ( each arm)

3 Rounds, each for time

30/22 (cal) SkiErg
21* Hang power cleans / Front squats / Push jerks @ 70/47.5kg
15m
12 DB box step overs, 24/20” @ 2 x 22.5/15kg
3 Rope climbs

– Rest 1:00 between rounds –

Target time. < 21:00 (including rests)

Rnd 1: HPC, Rnd 2: FS, Rnd 3: PJ

TIMECAP 28:00

Overview. Three (3) rounds with 1:00 rest in-between. By adding that short rest, we’re asking you to push harder on each round. Each round brings a different challenge with the rotating barbell movement. 1st round will be more grippy, second one more legs/harder to breath and the final one will be shoulders. Of course there is the accumulating fatigue and increasing HR through the piece as well.
Pacing. You’re looking for a pretty hard ski pace to start on the 1st 2 rounds, on the final one you might need to back-off a bit so as to save the triceps for the jerks. The dream is to do all barbell movements unbroken but you might need to break them to 2-3 sets. If yes, don’t push the sets too close to failure and keep yourself accountable (clock or # of breaths) on the rests as they can easily stretch out to be unnecessarily long.
Aim to keep the HSW unbroken (or if in segments then each segment UB). Take a tactical break on the box step overs if needed for grip/breathing, so that you can get your 1st rope climb in right after.
Use the rest to recover: 1) Big exhales (to blow out some CO2 and regain control of your breath), 2) flush your mouth with a carb drink, 3) re-focus on the next round
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest). Set up the HSW to be a single 15m/50’ stretch but if not possible, just break it to 2 x 7.62m/25’ segments.
Debrief.
– How was your pacing overall across the rounds?
– Were you able to stay consistent? Was there a barbell movement that was harder/easier than others?
– How were your rest and 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.
SkiErg → Row/BikeErg/Run same calories
Barbell → 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs) or 30/20kg (65/45lbs), you should be able to finish each movement with no more than 3 sets, ideally 1-2
Handstand walk → Wall walks (5 reps/round)
DB box over → Lower box or lighter DBs
Rope climbs → Reduce reps (1 or 2/round)

Barbell Bench Press (2 sec hold at bottom):
- 50kg x 5, 60kg x 5, 70kg x 5

Strict Pull Up: 10, 7, 6

Decline Barbell Bench Press (2 sec hold at bottom):
- 60kg x 5, 70kg x 5, 80kg x 5

Barbell Bent Over Row (strict and slow):
- 60kg x 10 x 3

Incline Barbell Bench Press (2 sec hold at bottom):
- 40kg x 5, 50kg x 5, 60kg x 5

Butterfly Curls:
- 16kg x 10 x 3 (each dumbell)

Hang Squat Snatch:
- 20kg x 10, 30kg x 10, 30kg x 7

Taskuilta Tempaus
8x1@75-85%

raakarive + raakatyöntö RM

1+1@90%
1+1@95%
1+1@90%

Työntöveto

4x2@110%

20 minute Partner WOD

Buy in: 1000 m row/wall sit
Then for remaking time ascending reps of:
KB swings 53/35
Partner wall balls 20/14

Start at 2 reps for each movement, then add 2 reps each round. So 2,4,6,etc.

*for kb swings split reps any way. WB done as partner, each throw counts as 1 rep.
*for buy in, partner A accumulates meters on rower while partner B holds wall sit. Switch at any time, but row only while other is holding Wall sit.