Winter version of good old "Helen":

3 RFT:
500/400m row
21 kbs
12 pull up

4 Rounds, each for time

800m Run
12 Toes-to-bars
6 Power clean and jerks @ 82,5/60kg
12 Bar-facing burpees

– Rest 4:00 between rounds –

Pace. Similar to two (2) weeks ago: You can approach this one in two (2) ways: 1) Progressive rounds = aim to go a little faster each round (1st round slowest and final round fastest), 2) Steady with push in the end = aim to keep each round about the same (1st round might be fastest but keep the others close to it, then push hard on the final one to see if you can beat the other rounds).
Your aim is to keep all transitions short (get straight to work), go UB (or 2 sets) on toes-to-bars, quick singles on PC+J and PUSH hard on the burpee on each round.
Session RPE. 8/10, you should feel tired but not exhausted at the end of the workout
Intent. The running mixed focused conditioning sessions in this block will build your engine and specifically improve your running in workouts.

A:
Skill Primer
Dip Muscle Snatch, BTN Strict Press & Drop Snatch
(5-8 sets x 2+2+2)

B:
Tempo Snatch Deadlift & Hang Snatch
(8 sets x 1+2 / 60%-70%)
*0:05 from floor to hips

AMRAP 10 minute
Row 1 000 m
After that AMRAP
10 Box over burpee
20 Kettlebell/ Dumbbell snatch
30 Kettlebell/ Dumbbell squat

A: Triple jump x8
B: Power clean 5x3
C: Deadlift 3x5
D: Weighted pull ups 5x3
E: Strict chin ups Supinated 1xMax
F: SA Seated rows 2x10/arm
G: Barbell biceps curls 1xDrop set

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

A: Jump rope 8x30on/30off
B: Ring pull ups 3set
C1: Kb Snatch 5x2/arm
C2: Push ups x10

4 rounds:
A. 7 min amrap:
20/15 cal row
12 KB swings 24/16 kg
6 pull ups

B. 7 min amrap
250 m run or 20/17 cal bike
12 med ball cleans 9/6 kg
10 sit ups

3 min rest after each round. Alternate amraps for total 2 of each.

Every 3 minutes for 5 rounds complete

• 20 dumbbell walking lunges
• 20 burpee box jumps

♀ 35-lb DBs, 20-in box
♂ 50-lb DBs, 24-in box

For time 10min TC
12 DB Deadlift
9 DB Hang power Clean
6 DB STOH

2x 22.5