Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 1 rep @ 101+%

Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95

Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%

For time:
30 medicine-ball cleans, 20-lb. ball
30 ring dips
30 medicine-ball cleans, 20-lb. ball
30 chest-to-bar pull-ups
30 medicine-ball cleans, 20-lb. ball
30 push-ups
30 medicine-ball cleans, 20-lb. ball

2 Rounds - 50 DUBs, 40 BJs (24"), 30 Body Sqts, 20 KBs (70lbs), 10 Hng Clns (135lbs)

Complete as many rounds as possible in 25 minutes of:

• 8 freestanding handstand push-ups
• 15-foot L-sit rope climb, 1 ascent

Total 105min
A. WU & skillwork
2 rounds: 300m row, 5-10 HSPU, 10 wallball, 5 KPU
mobility

B. Strength
HBBS max
Shoulder press max

C. Metcon
4 min AMRAP
10 C2B > skaalattu 5
10 ring dip > skaalattu 5
3 min rest
4 min AMRAP
20 wallball 9kg
10 T2B
Result 1: 2 rounds + 8 reps = 28 reps
Result 2: 2 rounds + 10 reps = 70 reps

Avg/max HR 164/188

Total 90min
A. WU 2 rounds: 300m row, 10 KPU, 10 lunges, 20 AMSU, mobility

B. Olympics
RV pompulla + työntö tasajalka / saksiin

C. Metcon
3 sets of:
7/5 MU > skaalattu 5 C2B
10 burpee box jumps 20"
Run 400m @ 74-80% > 500m row
Rest 3 min
Results: 3.35, 3.33, 3.30
Rest 6 min
For max reps/meters:
4 min of rowing
3 min of wallball shots 9kg
2 min of HSPU > skaalattu 1 abmat
Results: 955m, 2.05/500m, 40, 5

D. Post WO 2000m row

Total 105min
A.
2 rounds: 8 HSPU (5kg plates), 10 wallball 6kg, 20 DU, 8 ring row

B.
BMU practice for 15min

C.
Weighted chin up
Pull up 6,6,6

D.
EMOM for 15min
1.min 8 deadlift 60kg
2. min 10 ring row
3. min 12 weighted AMSU
rest 5 min
4 rounds, rest 60-90 sec in between:
Front rack walking lunges 8+8 40kg

E.
2000m row
Skillwork
C2B practice for 10min
KPU practice for 10min ~40 reps

A.
3 rounds: 200m row, 8 T2B, HS practice, 8 burpee

Three sets, not for time, of:
15′ Rope Climb x 3 ascents
Strict Handstand Push-Ups x Max Reps
3 reps 2 abmat + 10kg plate
2 reps 2 abmat + 5kg plate

B.
Four sets of:
Bench Press x 4-5 reps
Rest as needed

C.
Complete as many rounds and reps as possible in 20 minutes of:
Run 200 Meters
2/1 Muscle-Ups > skaalattu 1 strict C2B + 2 ring push up
4 Push Press (115/75 lbs) 35kg
8 Burpees Over the Barbell
4 Push Press (115/75 lbs)
2/1 Muscle-Ups > skaalattu 1 strict C2B + 2 ring push up
Run 200 Meters > 200m row
Result: 3 rounds + reps till 5 burpee
avg/max HR 177/197

D. 1000m row

Total 90min
A.
10 min EMOM
Odd: row 120m
Even: 12 KBS 16kg

Two sets for quality, not time, of:
Strict Handstand Push-Ups x Max Reps
Chinese Plank x 60 seconds each side
3 reps 2 abmat + 5kg plate
1 rep 2 abmat + tekniikkakiekko

B.
Every minute, on the minute, for 10 minutes:
Strict Shoulder Press x 1 rep

Build over the course of the 10 minutes so that by minute 8 you are at 90% of your 1-RM.

C.
Pick up immediately after your 10th minute of shoulder press at that weight with…

Every minute, on the minute, for 10 minutes:
Push Press x 1 rep

Build over the course of the 10 minutes to today’s heaviest single.

D.
Four sets for times:
AirDyne 75 Calories or Row 500 Meters (AD preferred)
95/65 lb 30kg Shoulder to Overhead x 25 reps > skaalattu 15 reps
Rest 3 minutes
(note whether you rowed or rode Satan’s cycle)
Results: 3.50, 3.39, 3.34, 3.22 / 23.28

E. 2000m row