35min time

2 Teams (9-10 each)

Equipments: 1xRow, 1xSkiErg, 1x BikeErg, 1x Echo Bike + Bonus machine

18-20 Cal / 12-15 Cal. on a machine when its your turn, then - back in the line and wait for the next.

WARM-UP

Every minute on the minute for 12 minutes of:
1) :45s Row
2) 5 Deadlifts + 4 Hang cleans + 3 Front squats
3) :45s ski
4) 5 Push press + 5 Push jerks

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CLEAN AND JERK

12 sets of 2 power clean and jerks @ 65% (of C&J 1RM)
Rest 1:00 min between sets

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STRENGTH

Every minute on the minute for 10:00 minutes of:
1) 10 Front squats @ 40%
2) 15 Kettlebell swings, 24/16kg

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CONDITIONING

Every minute on the minute for 24:00 minutes of:
1) 12/9 Calories row
2) 11/8 Calories ski
3) 1 Round of Cindy
4) Rest

Cindy: 5 Pull-ups, 10 Push-ups, 15 Air squats

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(OPTIONAL) ACCESSORY

Bodyweight curtsy lunges,
3 x 8/8

1-Legged reverse hyper,
3 x 10/10 (easy)

1-Arm bent over row,
3 x 12/12 (easy)

Back extensions,
Accumulate total of 50 reps

POST WORKOUT STRENGTH
3x6
Floor Press in Bridge
- Build to a Moderate-Heavy weight and stay at that weight across all sets.
- 8s last week, try to go heavier this week.

E3:30 x4:
16 alt. step back front rack lunge

• RIR 2-3 / leg on last set

Warm-up: 1000m easy row + 5 x easy 100m + fast 100m

A: Row: 12 x 750m. Goal is to row fast in the anaerobic zone. 90 sec rest between sets.

Cool-down: Easy row for 5 min + 5 min mobility

WARM-UP

Every minute on the minute for 12 minutes of:
1) :45s Row
2) 10-15 Medball bearhug squat jumps
3) 5-8 Hang cleans
4) 5 Burpee box get-ups/jumps

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CLEAN AND JERK

2 x (2+1) @ 71%
2 x (2+1) @ 76%
2 x (2+1) @ 81%
Lift every 2:00 min

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STRENGTH



Every minute on the minute for 10:00 minutes of:
3 Deadlift @ 70% + 3 High box jumps

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CONDITIONING

Every minute on the minute for 24:00 minutes of:
1) 15/12 Calories row
2) 5-10 Dual dumbbell thrusters, 2 x 22,5/15kg
3) 14/11 Calories ski erg
4) 5-10 Burpee box jumps 24/20

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(OPTIONAL) ACCESSORY

Back rack lunges,
3 x 8/8 (hard)

1-Legged reverse hyper,
3 x 10/10 (moderate)

1-Arm bent over row,
3 x 12/12 (hard)

Sandbag bearhug hold,
3 x 1:00 min

QUALIFIER EVENT 1
Part A

With a 14 minute running timer (starting from 0:00)
Min 00-09

For time:
10-9-8-7-6-5-4-3-2-1
- Front Squat
- Bar Facing Burpees

M/W 35-39: 55/40kg
M/W 40-44: 50/35kg
M/W 45-49: 50/35kg
M/W 50-54: 45/30kg
M/W 55-59: 45/30kg
M/W 60+: 40kg/25kg
(For reps if not finished before timecap 09:00)

Part B

Min 09-14

Find max weight in 5 minutes for:
4 Deadlifts + 3 Hang Cleans + 2 Shoulder to Overhead

After starting the complex, the bar cannot be dropped or stop on the ground. Athlete can however rest in a hang, front rack or overhead position. Athlete can get assistance when loading the bar, but only one bar can be used.

Score: time for A, comment max weight for B

5 devils presses (15/22,5kg)
10 alternating double-DB front-rack lunges
15/20-calorie Ergo

Scaled WOD
AMRAP 12:
5 devils presses
10 alternating double-DB front-rack lunges
7/10-calorie Ergo

Teams of 2

10 minutes to complete
50 Calories
50 Wall balls
50 Db snatch
50 Kbs
Cap 10
At 10 min mark:
**
1-10 Deadlift 60/45
10-1 Burpee over bar
**
1-10 Power clean 50/35
10-1 Box over jumps
**
1-10 Shoulder to overhead 40/25
10-1 T2B

Penkki stopeilla 3x5 (40-50-60%)

Penkki 2x3x87,5%

Penkki stopeilla 3x8 (40-50-60%)

Kiertäjät kyljellään 3x20 / käsi

Pystysoutu käsipainoilla 5x20

Vipunostot eteen levypainolla 1x30