6x4min on 1min off, alternating between

AMRAP "A"
12 renegade row @2x20/12.5kg
9 dbl DB hang power clean
6 dbl DB thruster

AMRAP "B"
10 KB swing @20/12kg
10 (5/5) russian twist
10 goblet squat

For time

5-4-3-2-1
7.62m Handstand walks
Rope climbs

Movement options.
Reduced rep scheme → 4-3-2-1 or 3-2-1
Handstand walk → Seal walks
Rope climb → Rope climb pull-up from floor

Warm-up
1:30/1:00/0:30 of each @ increasing pace
1) Jog/Run
2) SkiErg
3) BikeErg
+
1-2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
+
2 rounds
8 Scapular pull-ups
8 Handstand shrugs
8 Hollow rocks
8 Tall kneeling halos
8 V-ups
8 KB Sots presses
+
Kipping Toes-to-Bar complex – 2 rounds
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
Build to workout weight for deadlift
* Few short sets of other movements between weights as you build up OR after you’ve built up the deadlift
+
@ workout weight
200m Run
6 Toes-to-bars
6 Handstand push-ups
6 Chest-to-bar pull-ups
250m SkiErg
4 Deadlifts
8 Box jump overs
500m Bike erg

accessory:

20s on, 40s off x3 rounds
chin over bar
ring support hold (yläasento)
L-sit

For time

A) Buy in: 10km Ski erg

B) 100 x each

100 x Bench press 0.8 x bw
100 x Backsquat 1 x bw
100 x Deadlift 1.2 x bw

(do 20 rounds of 5+5+5)

Score: total time for A and B
Target: <100 min

Back squat 4 x 5

Bench press

2-3 rounds:

10 barbell row
20-30s hollow hold
1-2min easy pace bike cooldown

Snatch

A) E90SEC X5

• 1 Snatch Pull + 2 Hang Power Snatch @70-80%

B) E90SEC X5

• 2 Power Snatch (Drop and Go)

Start @75% and build up

C) Barbell Conditioning

5x30s on/30s Off:

AMRAP: Power Snatch @42.5kg

Back Squat

• 1x3 @70%
• 1x3 @75-80%
• Max Reps @85% (1 RIR. Älä kuole sinne alle)

Optional Metcon

AMRAP 9

• 10-15-20-25 etc. GHD Sit Up
• 15 WB
• 45 DU

Accessory

A) 4 Sets Of:

• 8/8 Double DB Bulgarian Split Squat

-rest 90s-

• 10 Barbell Bent Over Row

-rest 90s-

B) 4 Sets Of:

• 10-15 Slider Hamstring Drag

-rest 90s-

• 10-15 DB Preacher Curl

8 sets, 20s ON / 10sec OFF:
- Hollow Rocks