6 Intervals, alternate A1 / A2

A1. In a 3:00 window
500m Row
+
AMRAP in the remaining time
Wall balls @ 9/6kg (20/14lbs)

A2. In a 3:00 window
40/32 (cal) Row
+
AMRAP in the remaining time
Burpees over the rower

Rest 2:00 b/t intervals

Feel. These are intended as fast, hard intervals that are still sustainable for the 3 minutes and can be repeated with only 2 minutes rest. This means finding a pace you can (barely) maintain through the interval (and recover and repeat your effort on the next one).
Begin with a hard row buy-in to each in AMRAP that allows you to transition quickly and get straight to work. Aim to keep the wall balls unbroken in the remaining time on A1, and a fast, hard pace on the burpees in A2

Yoke carry

6 x 15m @ see notes, go every 2:00

– Start @ weight you could carry for 30m and build up from there (every 2 sets or every set)
– If you don’t have a yoke, here are some alternatives: 1) Zercher carry from rack (not comfortable), 2) Heavy SB carry, 3) Heavy KB front rack carry

3 Rounds @ 2-3 RIR

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

E1.30M x 6

1 C&J @70-80%

Sarjat voi tehdä nousevalla painolla. Toistot pitää olla teräviä ja teknisiä.

shoulder & Th mobility

4 rnds for quality
5/5 KB armbar
5/5 bear pos. KB pull through
5/5 one arm downward dog
8/8 one legged glute bridge

unilateral KB front rack hold TABATA

split pos. one arm KB bottom up thruster 4x5/5

On a 25-minute clock, complete 5 rounds of

• Echo bike for 50 seconds, rest 10 seconds
• Echo bike for 40 seconds, rest 20 seconds
• Echo bike for 30 seconds, rest 30 seconds
• Echo bike for 20 seconds, rest 40 seconds
• Echo bike for 10 seconds, rest 50 seconds

C&J

E2MOM X9

Set 1-3: 3 C&J @70-75%
4-6: 2 C&J @80-85%
7-9: 1 C&J @90%

• Jos fiilistä, ota pari ykköstä lisää.

Strength

Alternate A&B For 4 Rounds:

A) 10 DB Bench Press (2 RIR)
rest 60s
B) 8-10 Barbell Row (1-2 RIR)
rest 2min

Metcon

EMOM 24
1) 15 Cal Echo
2) AMRAP: Power Clean & Jerk @60kg (Cap 45s)
3) 6 Shuttle runs
4) Rest

Accessories

Core 4 Rounds For Quality:

• 10/10 Pallof Press (1-2s Hold)
• 20-30 Russian Twist (10kg plate)
• 20 Strict Knee Raise

Gymnastics

Warm up

2 rounds of

10 up&down/ burpees (second round)
10 around the world 10/15kg plate
10m wheel barrel
10 windmill
10 balanced press
10m inch worm

Gymnastics for quality
30min

ADVANCE
Free Handstand to headstand

INTERMEDIATE
Handstand push-ups and cycling

BEGINNER
Headstand and wall walk

WOD
AMRAP 8
YGIG

3+3 single arm KB G2O
3m hand stand walk

2 Rounds

10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)

45-60min PK

• Bike, Run or Swim