10000m Concept2 Bike-erg against time

4 x AMRAP 4
3 hang power clean@60/40kg
6 stoh
9 bar over burpee
12 pull up

Rest 2:00 between rounds

AMRAP 11

14 Overhead Reverse Lunges w/KB 24/16kg
20 Sit-Ups
5 Strict Pull-Ups

e2m x 4:
1 snatch balance + 2 *ohs @ moderate
*2s pause bottom (ohs)

E90s x 12

6x 2 snatch deadlift + 2 hang snatch
6x 2 snatch deadlift + 1 hang snatch

power or squat

400-m run
400/500-m row

Scaled WOD
3 rounds for time:
400-m run
400/500-m row or ski/ 800/1000m C2Bike

SATURDAY SMASH

In teams of three

3rounds:
4min ON/1min Off
1) bike
2) row
3) ski
4) echo.

Result = total calories

Hip thrust
5 x 10, 60"-90" rest

Row Intervals ( 3 rounds )

Row 2:00 @ 95-100% FTP 20
Row 0:30 @ 110-120% FTP20
Row 2:00 @ 95-100% FTP 20
Row 0:30 @ 110-120% FTP20
Row 2:00 @ 95-100% FTP 20
Row 0:30 @ 110-120% FTP20

recovery bike 7:00 between sets 40-50% @ FTP 20

4 x e3m:
6+6 tempo* landmine meadow row @ RIR 1-2
8 DDB bench press @ RIR 1-2

-> *row: 2s eksentrinen vaihe
-> Landmine meadow row video: