With Partner for time:
150cal Row
150 Box Jump Overs 60/50cm
200m Skillmill Sledge Push 10/9
200 KBS 32/24kg (RU)
300 DU
150 Burpee No Jumps

555
70/80/90%

WU 7min
Pystylankku käännöillä *10
KB swing * 10
Hollow r. * 10
Air squat *10

3 rounds (3min)
DL (160)
110 125 140

4 rounds (2.5min)
Kulmasoutu käsipaino *6
V-ups *12

4 rounds (4min)
T2R *6
Kahvakuula *8
Dipit *8

4x2' on 1' off
12 wall ball
12 abmat sit up
12 steps walking lunges
Continue where you finished last interval

Target: 6+ rnds

LÄMMITTELY
1min / liike
- Lonkan pyöritykset seisten
- Sivukyykky
- 90/90 lonkan kierrot istuen (takajalan sisäkierto)
- Nelinkontin rangan sivutaivutukset
- Selän ojennus päinmakuulla + uimari
- Kylkimakuulla punnerrus rangan kierrolla
- Kylkimakuulla rangan kierto painon kanssa
- Selinmakuulla kierrot

VOIMA
3 x 4-6/ jalka nousu boksilta / boksille
3 x 6-8/käsi lankussa painon vienti taakse-eteen

KIERTOHARJOITUS
3-4 x 30s./30s.
1. Hiihtolaite
2. Farmarikävely
3. Soutulaite
4. Köydet
5. Etuheilautus

2-3 Rounds @ RPE 8 (2 RIR)

8-12/side FR KB box step ups
8/side Single leg deadlifts
8-12/side Copenhagen plank lift-offs

For time :

15m Dual DB Lunges
8 DB Over Burpees
30m Dual DB Lunges
6 DB Over Burpees
45m Dual DB Lunges
4 DB Over Burpees

TC 10

DB´S 22,5/15kg

Teams of 2
00:00-10:00
Relay style
5 wall ball
5 burpee box jump @60/50cm
10 dumbell hang snatch @22,5/15kg

10:00-12:00
REST

12:00-22:00
Relay style
10 inverted barbell row
10 goblet squat @24/16kg
20 Double under

22:00-24:00
REST

24:00-34:00
WATERFALL style
20 USA swing @24/16kg
20 alt. V-up
20 suitcase KB lunge alt. ( 10 Left/10 Right)

Front squat

3 x 3 @ RPE 7-8 (80-86%, 2-3 RIR), rest 3:00 between sets

For time

21-15-9 Thrusters @ 61/43kg (135/95lbs)
5-3-1 Rope climbs

Time cap. 12:00

– Rest 8:00 –

For time

30/24 (cal) BikeErg
20 Power snatches @ 61/43kg (135/95lbs)
30m Handstand walk

Time cap. 8:00

Overview. Part A pairs moderately heavy thrusters with rope climbs. A shoulder, grip, and lactate tolerance challenge that will tax breathing and pulling strength at the same time. Part B starts with a strong machine effort, moves into barbell cycling, and finishes with a handstand walk. The aim is to ride the pacing carefully so you can attack the remaining work confidently.
Strategy.
Part A – As the thrusters are fairly heavy, you most likely want to break them from the first round (e.g. 14-7 or even 9-7-5). Overall your thruster strategy depends on your rope climbs (if you think these will be slow, can push the thrusters a bit more to buy time). Regardless, be smart on the 1st rope climbs to avoid getting stuck on the middle round. Steady pace based on your capacity. Make the most out of the footlock and aim to get up with 2-3 pulls each time.
Once you get through the first round, most of the work is done. Aim to keep the thrusters here to 1-2 sets. You’ll also know where you stand with the RC at this point so can either push the pace or slow down a bit as needed. The final round is going to feel bad so it comes down to how much you’re willing to push yourself.
Part B – This part should be all push. Start with a hard (but not max) effort on the bike. The snatches are either singles or small sets with quick breaks. Find a good rhythm and just keep moving. Do your best to get going with the first HSW right away after the snatches.
Instructions. Set the barbell and rope relatively close together in Part A to save transition time. In Part B, place the bike, barbell, and HSW lane in a logical flow so you’re not wasting time or breath moving around.
Debrief. Take 2–3 minutes after the workout to reflect
– Did your thruster and rope climb strategy in Part A hold up?
– How well did you transition from bike to barbell in Part B?
– How did the handstand walk go under fatigue?
-Name two (2) things you executed well. What’s one (1) change you’d make to improve next time?
Movement options.
Thrusters → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs) or 30/20kg (65/45lbs), these should be moderately heavy for you
Rope climbs → Reduce reps (3-2-1) → Rope climb pull ups (21-15-9 or 15-12-9) → Strict pull ups (15-12-9 or 12-9-6)
BikeErg → Row, SkiErg or Air bike for same calories
Power snatches → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs) or 30/20kg (65/45lbs), these should be moderately heavy for you
Handstand walk → reduce distance (50’/15m) → 10 Wall walks