Three times for time

00 - 10.00min
- 30 -20-10
- Box jump,
- Sit-up

10.00 - 20.00min
- 30 C&J

20.00-
2 rounds:
- 21 Wall ball
- 15 KBS
- 9 Burpee

Fitness: 50/35kg
Performance: 70/50kg

4-5 rounds:

• 12 x kettlebell floor press
• 5-10 x strict pull-up (unbroken)
• max time L-sit or L-hang

In 14 minutes find your max for a barbell complex of:
5 Hang power cleans and 3 thrusters

päivän maksimi

3-4 rounds, tempo 3101

10-15 single arm dumbbell press
rest 60sec
10-15 single leg glute bridge
rest 60sec

• do more sets, reps or use more weight than last week

3 x 12 / side
AHAFA

Rest & Recover

7 x 3 min work, 3 min rest
10/15 cal Row
5 hang power clean 45/60kg

-continue where you left off
-score is total rounds
-RPE 8, long wod (21min total work)

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Goal & Intensity
-Build sustainable power and pacing through repeated, demanding intervals.
-The focus is on holding consistent output and quality across all seven 3-minute rounds, even as fatigue builds.
-Control your pace from the start, if the first rounds feel too easy, you’re right where you need to be to stay strong until the end.
RPE: 8 → hard effort, breathing heavy but movement remains controlled.
Why: This workout develops anaerobic endurance, lactate tolerance, and strength under fatigue.
These are key ingredients for consistent performance in long, mixed-modality workouts.

30 Clean & Jerks (60/40kg),
1600m run
10 Rope Climb
1600m run
100 Burpee.

TC: 45min

Back Squat

4 x 1 @ 87% +

Go Every 3:00