For Time :

▼ 800 m Run with Kettlebell ▼
▲ Cal Row ▲

Time Run - Cal Row = Final time

3 x 8 / 8
AHAFA

5 rounds
Work time: 10 sec
Rest time: 50 sec

A. Kettlebell swing (heavy)
B. Row over burpee
C. Row cal

135 min

Skill: HSW practice for 15 min

1.Strength
A. Back rack walking lunge – 3 x 10/side @ AHAFA (as heavy as form allows), rest 2 – 3 minutes between sets
50 50 50 kg

B. Alternate between B1 and B2 (1 set of each for 4 rounds)
B1. Strict press, rest 1 minute before B2
3 x 6 @ 78-82%
1 x AMAP (As Many As Possible) @ 78-82% / last set 11 reps
B2. Barbell bent over row @ AHAFA, rest 2 – 3 minutes before B1
1 x 10 40
1 x 8 42,5
1 x 6 45
1 x 8 45 kg

C. Rotate through C1, C2 and C3 (1 set of each for 3 rounds)
C1. Single leg DL – 3 x 10/side @ AHAFA, rest 30 seconds before C2
16 16 20 kg
C2. Strict toes to bar – 3 x AMAP, rest 1 minute before C3. 12 12 12
C3. DB incline bench press – 3 x 12 @ AHAFA, rest 90 seconds before C1
25 20 20 lbs

1. Conditioning A. Alternate A1 and A2 for a total of 4 intervals (A1+A2+A1+A2)

A1. 5 rounds on Assault bike OR rower of:
30s @ RPE 4
20s @ RPE 6
10s @ RPE 9
RPE 4 = “moderate”
RPE 6 = “Moderately hard”
RPE 9 = “Very, very hard”
Total calories: 51 48 cal

REST 2 Minutes before A2

A2. 5 minute AMRAP of:
12 DB snatches, alternating @ 22.5/15kg (50/35lbs)
8 burpee box jump overs, 24/20″
4 bar muscle ups > 6 C2B
Results: 1 + 5 C2B 1 + 3 C2B

REST 2 minutes before repeating A1

3.Cool down
A. Assault bike for 10 minutes at very easy pace (HR < 130bpm)
B. Movement flow

3 x max aika rinta tankoon pito
Tavoite joka kerralla saada 60 sek.

Resting 60 seconds between sets:

Bench press 2-2-2-2-2-2-2-2-2-2

W/U – 800m Run
Hot Potato Wall Balls + Burpees

Back Squat –
5x45% 35 lb
5x45% 65 lb
5x75% 85 lb
5x85% 95 lb
3-5x90% 105 lb (3 rep)
3-5x90% 115 lb (3 rep)

WOD
17Min AMRAP
2 Rope Climbs
50m Sprint
2 Squat Cleans 75% (65 lb)
50m Sprint

7+1 rope (3/4 up 2nd climb)

WOD:
21-18-15-12-9
Push Press (40/25KG)
KB Russianswing (24/16KG)

Strength / Skill:
5x5 Dead Lift 75% of 1RM
5x5 Bend Press 75% of 1RM

WOD
5 Rounds for time of:
7 Toes to Bar
9 Burpees
11 Box Jumps (24",20")

In teams of 2, with one partner working at a time, alternate full rounds of the following…

AMRAP 10 Minutes:
15 Deadlifts 135/95/75
10 Push-Ups

The barbell should be light-medium heavy for you and unbroken on the fast end. Keep your mid-line on the Push-Ups and move through full range of motion… don’t cheat this basic but potent gymnastics movement. Scale Push-Ups to knees or band around elbows as needed.

Rest 5 Minutes

AMRAP 10 Minutes:
15 Push Presses 95/65/45
10 Toes-to-Bars

The barbell should be light for you and unbroken on the fast end. Scale Toes-to-Bars to Hanging Leg or Knee Raises as needed.

Rest 5 Minutes

AMRAP 10 Minutes:
15 Overhead Squats 75/55/35
10 Pull-Ups

The barbell should be light for you and unbroken on the fast end. Scale Pull-Ups to Jumping Pull-Ups or Ring Rows as needed.

The goal on each of these partner couplets today is to move fast and (mostly) unbroken and get the barbell back in your partner’s hands. Push the pace on each one but know your stamina, especially on the gymnastics elements. Don’t burn through 1-2 rounds unbroken and then fall apart into singles on round 3. Quick breaks and/or scaling some volume can be your friend.

Post rounds, reps, Rx and partner to comments.