Teams of 3
(one works, one on hold, one rests. Split reps anyhow. No hold on erg).

75 Wallballs / Wall sit
75 Hr Push ups / Plank
75 Hang power cleans 40/25 / Bar hang
75 Front squats 40/25 / KB fr. hold 2 x 24/16
75 Calories (split anyhow)
cap 15

3 rounds @ steady pace

12 Hanging scapula rolls, alternating
10 Blackburns
8 Tactical ankle rocks, alternating
6 Pike thoracic extensions
4 e/side 90/90 to external rotations
20m e/side Front rack + overhead carry

3 rounds @ easy pace, reset briefly between each rep to ensure high quality and high recruitment of fast twitch fibres.
5 High box jumps
5 Plyo push-ups
5 Ball slams
10 Hike cleans

Part A).
Skill Primer
Dip Muscle Clean, High Hang Power Clean & No Feet Push Press
(5-8 sets x 2+2+2)

Part B).
Clean Pull, Power Position Clean & Push Jerk
(8 sets x 1+2+1 / 55%-70%)

4 Rounds for time

400m Run
8 Thrusters @ 70/47.5kg
16 Chest-to-bar pull-ups

Time cap. 20:00

SESSION NOTES

Overview. This triplet tests your ability to hold your pace while managing rising heart rate and fatigue. This movement combo will get you breathing hard from the 1st round. The challenge is executing smooth and repeatable rounds, not red-lining early.
Strategy. Start the first run at a pace you can hold onto on later rounds. Aim for thrusters to be unbroken or no more than 2 sets. Don’t rush them, find a good rhythm and breathe through the set. On chest-to-bars, go for 1-3, consistent, sets (rather break early than get stuck later). Use the transitions to recover: walk the last meters of the run before thrusters, take a breath before chest-to-bars but get straight back into the run after.
Instructions. Set up equipment 2-3m apart to allow for smooth transitions (this is your built-in rest).
Debrief.
– Did your pacing on the runs support the other movements?
– Which movement got challenging first, and why?
– Were your round times consistent?
– What one small change would make you more efficient next time?
Movement options.
Run → 500m Row or SkiErg, 1000m BikeErg
Thrusters → 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), these should be fairly heavy weights that you can still finish in no more than 2 sets each round.
Chest-to-bar pull-ups → reduce reps to 12 → Regular pull-ups (12 or 16) → Jumping pull-ups (12 or 16)

Alkulämppä leikki
Reaktiopeli

Mobility

4x 6 Leukaa

WOD emom 9
1) 1-3 Köysikiipeilyä
2) 4-6 Valakyykkyä
3) 45s Viivajuoksu

Build to heavy single

4-6sets:

3 push press + 3 jerk

E75s / OR E90S

45-60min PK

• Bike, Run or Swim

Warm-up
400m Jog @ easy
400m Jog/Run @ build pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
4-6 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

Warm-up

1:30/1:00/0:30 of each @ increasing pace
1) Air bike
2) Row
+
10/side Xiao Pengs
0:30 hang from a bar w/ribs locked down
3 Scapular swimmers (prone position)
+
2 Rounds
5 Handstand shrugs
0:20 Wall facing flutters
30 Speed rope skips
+
Build to workout weight for SB cleans and DB overhead walking lunges
* Practice few sets of other movements as you build up
+
@ workout weight
3 SB cleans
10m SB Bear hug carry
1 Rope climb
1 HSW, 7,62
4 Steps DB overhead walking lunge
10 GHD sit-ups
30 Double-unders