5 Rounds for time*

20 Thrusters / Power cleans / Overhead squats / Push jerks / Front squats
12/8 (cal) SkiErg
** At the start and then to start each minute: 3 Bar-facing burpees*

Time cap. 16:00

Barbell options. A heavy weight you could still do all movements unbroken (IF fresh)
70/47.5kg – 61/43kg – 52.5/35kg – 43/30kg

Overview. Harmless on paper, but those burpees will start to eat away your work time real quick. You need to stay aware of the clock, get straight to work on the burpees each time, take a few breaths and get back to work on the main workout. Stay in control (don’t let the workout become a survival battle).
Strategy. Before you start, assess how long each barbell set and SkiErg will take you. Formulate a plan on how you’ll break up the work so that you’re not in a rush to do the burpees ( = have a plan on how YOU will stay in control of the workout). Depending on how heavy you choose to go, you might be able to do touch-and-go/unbroken sets or need to break the movements up a bit more.
You’ll have to keep a fairly fast pace on the ski, otherwise it’ll eat up too much time and the burpees will catch up to you.

JERK Technique
With PVC and barbell
- Strict Press
- Dipp & drive
- Push press
- Push jerk
- Split jerk

Clean complex
10 min for quality:
2 push jerk + 1 jerk

Squat Snatch + OHS

OHS
E2MOM X6:

• Set 1-2: 3 OHS @65-70%
• 3-4: 2 OHS @70-75%
• 5-6: 1 OHS @80-85%

*From Rack

Snatch
E2MOM X9:

• Set 1-3: 3 TnG reps @70-75%
• Set 4-6: 2 TnG reps 75-80%
• Set 7-9: 1 Rep 80%+

Snatch Pull

• 4x2 @110-120% *Rest 3min between

Engine
4 Sets Of:
@70% Intensity

• 15 Burpee box jump overs
• 20 Cal C2 Bike
• 25 KB Swings (20kg)
• 25 Cal Row

-Rest 4 min between sets-

Partner AMRAPS

6x AMRAP 4
A)
40/30cal row
*max Db snatch
B)
40/30cal echo
*max up&down

rest 2min between sets

alternate (a+b+a+b+a+b)

2 sets*

A) In a 4 minute window
1000/800m standing bike erg (damper 10/8)
Max distance sled push (50/35 kg) in the time remaining
-rest 2 minutes-

B) In a 4 minute window
500/400m ski or row
Max rep single dumbbell (22,5/15 kg) burpee box step over in the time remaining (50 cm box)
-rest 2 minutes-

C) In a 4 minute window
400m medball run (9/6 kg)
Max rep wall ball in the time remaining
-rest 2 minutes-

Second set: first, complete the same “scores” you completed in the first set then in the time remaining you will do a max distance on the machines and the running. The goal is to stay close to the scores of the first set.

5 sets:
Set 1: 2 @83%
Sets 2-5: 1 @83%
- Rest 2-3min btw sets

EMOM 20 (4 rounds):
1: 12 Alt. DB Snatch 22,5/15kg
2: 12 WB 9/6kg
3: 12 T2B
4: 15/12cal Ski
5: Rest

Aaltohommina 9 x 2min

Tempaus lantiolta, pp, kokonainen
20,22,24,25,27,29,31,32,34

Rive lantiota, pp rive, rive+työntö
25,30,35,40,44,45,0,45,45

2 etukyykkyä + 3 takakyykkyä 80% etukyykystä
35,40,45,50,55,60,60,60,60,60

Loppuun olkapääjumps 2 kiekkaa
Puolen kilon painot, toinen kilon painot

Grippitreeni kympin kiekoilla

EVERY 3.30min x4

13/10cal ski
6 bench press @70%
max set of (strict) hspu

3 Rounds @ 2-3 RIR

8-12/side Single-leg hip thrusts
8-12/side KB sidebends
8-12/side Copenhagen plank lift-offs