Every 2 mins x 15 sets
Rotate between:

A:
2 wall walk + 15 wall ball @9/6kg

B:
5 burpee Pull up + 15 KB USA swing@24/16kg

C:
7/7 KB snatch @24/16kg + 35 Double under
Remaining time is rest in each set!

Scale reps if needed!

Strongman

OH Lunge

• Build up to days heavy 10RM (5/5) OH Lunge

EMOM 16

1: 10m Heavy Yoke Carry
2: 10 SB Squat
3: 30m DB Heavy Farmers Carry
4: Rest

Metcon

5 Rounds For Time:

• 20 T2B
• 15 Deficit Push Up (plate)
• 10 Pistol Squat

Accessories

4 Rounds For Quality:

• 10/10 DB Hammer Curl
• 10-15 DB Skull Crusher

Press

A) Strict Press E3MOM X4

• 2x5 @RIR 2 (2s jarrutus alaspäin)

• 2x3 @RIR 0-1 (ilman jarrutusta)

B) Push Press E3MOM X3

• 8 Push Press (touch and go) *2-3 RIR, tekniikka edellä

Pull

A) Strict C2B Pull Up

• 6x3 *rest 2min between sets *lisäpainolla

B) 3-4 Supersets Of:

• 10 Bent Over Barbell Row
• 15-20 Banded High Pull

*rest 3min between sets

Metcon

DB Cycling, For Time:

10-8-6-4-2

• DB Snatch
• DB Squat
• DB STOH

@20-22.5kg

Power snatch 3x3, 3x1

Warm-up 00:30/00:30 x 8:
1) easy row
2) kip swing
3) inchworm burpee
4) air squat

AMRAP 30 min:
15 cal RowErg
12 toes-to-bar
9 burpee box jump over
6 wall walk
9 bar muscle-up
12 DB thruster (22,5 kg)
15 cal BikeErg

1 kierros = 78 reps

Juoksu, hiihto, fillari, soutu
5-4-3-2-1 min kaikkia

Clean

A) E2MOM Untill Days Max

• 10 Cal Standing C2 Bike (fast)
• 1 Squat Clean

*alota aboutti @60% ja nosta joka rundi

B) Hang Clean Pull

• 3x3

@100-110%
*rest 2-3min between sets

Front Squat

E3MOM X4-5:

• 3 FS @80-85%

Metcon

For Time:

• 24 Cal Echo
• 20 KB Snatch @20kg (yks kuula)
• 10 rMU
• 20 KB Snatch
• 24 Cal Echo

For time and total reps

• 21 deadlifts
• 2 minutes of double-unders
• 2 minutes of burpees
• 15 deadlifts
• 2 minutes of double-unders
• 2 minutes of burpees
• 9 deadlifts
• 2 minutes of double-unders
• 2 minutes of burpees

3 Rounds @ 2 RIR

8-12 Incline DB curls
10-15 Inverted skull crushers
8-12/side DB External rotations

6 Intervals, alternate A1/A2

A1. AMRAP 3
400m Run
8 Power clean and jerks @ 70/47.5kg (155/105lbs)
Max bar-facing burpees in the remaining time

A2. AMRAP 3
500m Row
10 Front squats @ 70/47.5kg (155/105lbs)
Max bar-facing burpees in the remaining time

– Rest 2:00 between intervals –

Flow. A1-A2-A1-A2-A1-A2

Overview. We are back to 3-minute intervals with a slightly heavier barbell. Each interval pairs cyclical effort with barbell into burpees and tests your ability to stay composed above threshold. The focus is repeatable intensity: push hard, but stay in control enough to hold consistent scores across all six rounds.
Effort. Work at about 8.5–9/10 effort. Each interval should feel fast and still controlled. You’re pushing the pace, but still moving well. Aim to keep the same number of burpees on each repeat of interval. IF YOU’RE NOT MAKING IT TO BURPEES, SEE MOVEMENT OPTIONS.
Feel. Expect hard effort from the start and recovery that never feels complete. The combination of short rests and high heart rate will make the later intervals feel heavier, but if you pace it right, you should be able to keep moving.
Adaptation. Build high-intensity repeatability and aerobic recovery above threshold. Improve efficiency in cyclical-to-barbell transitions while developing local muscular endurance. Work on control and pacing under sustained fatigue.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your burpee numbers steady across rounds, or did you start too hard?
– Which pairing part felt harder to recover from?
– Did you manage to stay composed on the movements?
– What small adjustment would help you maintain better output next time?
Movement options.
Alternative rep scheme for barbell → 6 PC+J and 8 FS
Run/Row → 1000m BikeErg or 500m SkiErg
Barbell → 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs)