3 Rounds for time

DL ladder
5 reps @80kg
3 reps @110kg
1 rep @130kg
10 DU
30 T2B
10 DU

TC. 20min

3 Sets of intervals

A1. 10-minute EMOM (0:45/0:15)

1) Echo Bike for calories
2) Row for calories

A2. 10-minute EMOM (0:40/0:20)

1) Row for calories
2) 10 Box jump overs, 24/20″ + Burpees in any remaining time

A3. 10-minute EMOM (0:30/0:30)

1) Echo bike for calories
2) Power snatches / Thrusters (alt)* @ 42.5/30kg
* Use a weight where you can go unbroken for each 30-sec set.

3-minute BikeErg @ easy pace between sets

Each interval should be a pace that you can maintain (barely) for the work duration, and recover and repeat your effort on short rest. Your pace/effort should get slightly harder as you progress from EMOM to EMOM, and the work time goes down and rest goes up.
Aim to be consistent with your calories/reps on each EMOM.

GHD sit-up – 40, 60 or 80 reps,

• Choose # of reps based on your capacity in this movement. Rather, do what feels like too little than overdo these, as you might be sore for a while.break to sets as needed

Kevyt lenkki / Ulkoilu

10 Round For Time :

200/180m Row ( reset before every set )
15 Push-ups
10-1 Deadlift 100/70kg

TC 18

• Lets aim to complete the row in the same amount of time each round. We can pace this in a way that will allow us to push our push-ups and deadlift sets.

• Aim to complete the push-up in 1-3 sets each round.

• Aim to complete the deadlifts in 1-2 sets each round.

• With lots of transitions in this workout, lets be urgent moving station to station.

3 min row
5x
10 banded good mornings
3 broad jumps
5 MB cleans

---

Deadlift
3x every 2:30 min
5 at 65% 1RM

80 Calories Bike Erg
80 Deadlifts
60 Bar Over Burpees
40 Pull-Ups
20 Front Squat
10 Wall Walks
20 Front Squat
40 Pull-Ups
60 Bar Over Burpees
80 Deadlifts
80 Calories Bike Erg

TC45

30min EMOM

Min 1 — 4 Thruster 85% 1RPM
Min 2 — AMRAP DU
Min 3 — 4 Thruster 85% 1RPM
Min 4 — AMRAP DU
Min 5 — Rest

*°90
2@50%, 2@60%, 2@70%, 2@80%, 2@90%, 2x1x@95%, rest btw sets 2min

4x5 @60 % of 1 rep max