For time

• 30 Calorie row
• 30 Lateral burpees over the rower
• 30 Alternating dumbbell snatches (♀ 35-lb dumbbell, ♂ 50-lb dumbbell)
• 24 Calorie row
• 24 Lateral burpees over the rower
• 24 Alternating dumbbell snatches
• 18 Calorie row
• 18 Lateral burpees over the rower
• 18 Alternating dumbbell snatches
• 12 Calorie row
• 12 Lateral burpees over the rower
• 12 Alternating dumbbell snatches
• 6 Calorie row
• 6 Lateral burpees over the rower
• 6 Alternating dumbbell snatches

Weighted Chinup 4x3 reps

4 Rounds
6min ON / 2min OFF

Amrap
8/6 cal Ski
8/6 cal Row
8/6 cal Bike

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

1) DB press *10+10 + row, cal
2) Goblet squat *10 + ski, cal
3) KB row *10 + bikex, cal

Machines are for recovery, rpe 3.5/5

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

2 Rounds for time

500m Row
15 Overhead squats @ 61/43kg (135/95lbs)
21 Toes To Rings
500m Row
15 Power clean and jerks @ 61/43kg (135/95lbs)
21 Chest-to-bar pull-ups

Time cap. 24:00

Overview. A long mixed piece. The workout alternates between midline / stability block (Run/OHS/GHD) and a power/gymnastics one (Run/PC&J/Pull-ups). Overall volume: 2000m rowing, TTR, 42 C2B, 30 OHS and 30 PC+J. Smart pacing on the runs and managing yours sets is the key.
Strategy. Hold a steady threshold pace on the rows (do not sprint the first one just to fade on the next one). You want to make a smooth transition to the barbell after each row. Take a breath and pick the barbell up for your set. Aim to keep the OHS unbroken if possible or no more than 2 sets (if the weight is heavier than what you could do for 15 unbroken reps, adjust the weight down). On the TTRs, we are looking for a steady rhythm for an unbroken set.
The 2nd part will be higher heart rate. Quick singles on the PC+J (drop, reset) are likely better than touch-and-go sets here to save the grip for the chest-to-bars. If you’re very confident, you can always mix sets and singles here. Break the chest-to-bars as needed to avoid getting stuck. If you had reasonable pacing on the rows on the 1st round, you should be able to hold close to same pace on the 2nd round.
Instructions.

Debrief. Take 2–3 minutes after the workout to reflect
– How did the different movements feed into/affect the other ones?
– Did you maintain a consistent pace on runs or did you slow down significantly in the 2nd round?
– How were your set breakdowns and rests between sets?
– How were you transitions between movements?
– Name two (2) things that went well and one (1) you’ll improve on next time.
Movement options.
Alternate rep schemes → reduce barbell reps to 12 / reduce GHD and/or C2B to 15 or 12
OHS/PC+J → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs)
Toes-to-rings → ab-mat sit-ups
Chest-to-bars → Regular pull-ups → Jumping pull-ups → Ring rows

A) E3MOM

8+8 gorilla row
8+8 shoulder press

Remaining time c2 bike

B)

5rft

8stoh
12cal bike