3 Sets of Intervals

A1. AMRAP 4

400m Row
8 Bar muscle-ups
16 Thrusters @ 43/30kg
Row for distance in the remaining time

A2. AMRAP 4

1000m Bike Erg
12 DB Devil’s presses @ 2 x 22.5/15kg
24 Box jump overs, 24/20"
Bike for distance in the remaining time

– Rest 2:00 between intervals –
— Rest 4:00 between sets —

Flow. A1-A2-4:00 rest-A1-A2-etc.

Overview. These are intended to be hard but still repeatable intervals. This means finding a pace on each that you can (barely) maintain through the interval (and recover in time for the next one). We are progressing to 4-minute intervals this week. You will have to adjust the pacing to keep your output through the intervals. It might be hard to get back to the machines. The main point is to keep working through the interval, whether you get there or not (BUT adjust the movements if you are not making it there).

Bar muscle-ups → reduce reps (4 or 6) → Jumping bar muscle-ups with hip snaps (4 or 6) → Chest-to-bar pull-ups (8 or 12)
DB Devil’s presses → reduce reps (8)

Penkki 15x40%, 12x50%, 10x60%, 8x70%, 75-77,5% x amrap

Vipunostot taakse/sivuille/eteen 3x20/20/20

Pystypunnerrus käsipainoilla 3x15-20
Pystysoutu käsipainoilla 3x15-20
-superina

Ojentajat käsipainoilla maaten 3x10-15
Ojentajat kumpparilla 3x20-30

8x 20s/10s

AMRAP 36min w/ buddy (YGIG):

10 Power Snatch 60/40kg
12 SA DB Push Press 22,5/15kg
14 T2B
16 HSPU
60 DU
16 KB Swing 32/24kg
14 Box Jump
12 (Ring) Pull Up
10 SA Devils Press 22,5/15kg

E2,5MOM x 5

Heavy Single 80-102%

Front squat + back squat

5 + 6-10 @ 78-84%1RM FS (2 RIR on FS)
4 + 6-10 @ 80-86%1RM FS (2 RIR on FS)
3 + 6-10 @ 82-88%1RM FS (1-2 RIR on FS)

Rest 3:00 – 4:00 b/t sets

Hero WOD: "TYLER"

5 Rounds For Time of:

7 (ring) Muscle-Ups
21 Sumo-Deadlift High Pulls (43/29 kg)

Warm Up
2 rounds
15/20 air bike, add speed
10+10 db snatch / db ohs or thruster
20 hip bridges/10+10 single leg hip bridges
20 hollow rocks
then 2-3 sets for warm up/skill
30-50 double unders
5 db hang snatch + 5 ohs/thruster (oikea)
5 db hang snatch + 5 ohs/thruster (vasen)
rest 1-2 min bwn sets

Strenght
3x2 push press behind neck + 2 tempo/pause ohs @35-50%
rest as needed bwn sets
3-5 sets of : 5reps of Pause Overhead squat @60-80%, on last set 1-2 RIR (pause 1 sec at bottom)
rest 2-3 min bwn sets
Build to heavy 5 rep set on Pause Bench Press
2x8reps@35-50% and 3-5 sets of : 5reps @60-80% of 1rm. On last set 1-2 RIR. (pause at chest)
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

Metcon prep
2 sets
10 db bench, add weight
5 toes to bars
5 wall ball shots

Metcon (zone 3-4)
2 sets
3 rounds for time
10 double db bench press @15/22.5kg's
10 toes to bars
10 wall ball shots @20/14lbs
rest 3 min bwn set
time target is sub 4-6 min per set. (on db bench press, keep quality on movement)

(Optional) Accessory Work
2-3 sets of shoulder maintenance
10 reps of each : front raises, side flyes, reverse flyes with 5kg's + 10/10 external rotation @2.5kg
rest as needed bwn sets
2-3 sets of midbody holds . 45sec side plank R/L straight to 45sec front plank
rest 1-2 min bwn sets

Back squat

4x4 (4s pause)

E3MOM / 2-3+ RIR

EMOM x 15

4min x hang power snatch + hang squat snatch + 2 snatch balance
easy&fast

1min rest

4min x hang power snatch + 2 hang squat snatch
fast&moderate

1min rest

5min x 2 hang squat snatch
fast&moderate