1: 10 pull-ups
2: 12 cal bike erg
3: 10 dual db/kb thrusters
4: 15 sit-ups
5: 15 dual db/kb deadlifts
6: max reps wallballs
7: rest

For time

5 Rounds

40 Double-unders
4 Power snatches @ 61/43kg (135/95lbs)
4 Wall walks

– Rest 1:00 –

5 Rounds

8 KB Clean and jerks @ 2 x 24/16kg (53/35lbs)
8 Chest-to-bar pull-ups
8 Burpee box jump overs, 24/20”

– Rest 1:00 –

5 Rounds

12 (cal) BikeErg
6 DB Devils presses @ 2 x 22.5/15kg (50/35lbs)
12 Wall balls @ 9/6kg

Target time. < 28:00 (including rests) Time cap 33:00

Overview. Three workout mash-up. You get 1:00 to recover between the parts (big exhales, breathing with hands on knees for 1st 0:15, then flush your mouth with some carbs and get ready for the next piece). If you can keep a steady pace and keep moving, you’ll get a good time.
Pacing. As this is a longer workout, your main focus is on staying consistent from round to round on each piece. If you can keep all movements unbroken (aside from power snatches as quick singles) and pace using the transitions as your breaks. Keep an eye on your breathing/HR so you don’t push yourself too hard too soon. Save some kick for the final part

WARM UP
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

3-5rounds:
E3MOM
1) 10-20 snowangel + remaining easy bike
2) 20-40s hollow hold + remaining easy bike
3) 20-40s superman hold + remaining easy bike

PK 1-2, not too FAST !!!

COOLDOWN
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

5'min Jumping rope crossovers (Practice)

Strength / Technique:

4 Sets in pairs: For quality (One at work another at rest)

5+5 Dual KB Front rack Step-Up (Keep foot at the box)
14 Cossack squats (Body weight)

Then...
30"sec Max reps of:
Jumping squats

Warm Up
2 sets
2 min bike,row, ab, run
8-10 Half Kneeling Thoracic Rotation w/Lift Off (each side)
10 Prone PVC Lift Offs w/2 Sec Hold + Snatch Grip
5 90/90 Hip Switch w/Heel Lift (R/L)
then warm up sets for squat 3x4-6 reps, start with barbell and build to starting weight

Strenght
Tempo Back Squat 4x6reps @55%+ of 1rm
building to todays heavy 6 rep set. rest 3-4 min bwn sets.

Metcon
Emom 20
odd : 2 hang power snatch + 2 ohs @60-80% of 1rm power snatch
even : ab,row,bike,run x 30 sec mod/fast pace or 45 sec easy pace

15´min

30"s Ski / Row
2 Snatch grip DL
2 Hang power snatches
2 OHS
30"s Bike / Run

Increasing weight each set and variate "Ergo"

Every 10 minutes x 3 sets complete:

A.)
21-15-9
Sync. Single arm DB thruster @22,5 /15 kg
Sync. Burpee
Partner wall ball sit up @ 9/6 kg
Remaining time rest!

B.)
21-15-9 (Relay style)
Wall ball @9/6 kg
V-up
After each set 20 DU / person.

C.)
21-15-9 ( Yo Go I Go)
Double dumbbell hang snatch @2*22,5/15 kg
Front rack lunges @2*22,5 kg/15 kg
After each set 2 wall walk/ person.

AMRAP 10min
Rive + työntö
- 12+12 kevyt
- 8+8 keskiraskas
- 4+4 raskas

1,5EMOM 5
- Mountain climbers 30sek
- Heilurikyykky x 12

AMRAP 10min
- Tempaus x 20 (10+10)
- Kyykkyhyppy x 20
- Am.heilautus x 20
- Abmat vatsat x 20

Mobility for 30min

---

Core:
20/leg hip flexor raises over kb
20 landmine twist
12 hanging cross knee raises
1min reverse plank hold with weight

SET A) 3 ROUNDS
8 Romanian deadlift
10 Barbell Hip thrust
10+10 Front foot elevated split squat

SET B) 3 ROUNDS
10 Rower hamstring curl
10 Reverse nordics
1min Wall sit

SET C)
EMOM 9 (40s ON, 20s OFF)
1) Back extensions
2) V-Ups
3) Plank walk