Warm Up
2 sets
20-30 plate hops
10 gtoh + halo with plate
5-7 burpees to plate
:40 plank hold

Metcon (zone 2-3)
3 rounds
3-4 min rowing + 7-13 hspu (1 set) (strict or kipping)
3-4 min ski erg + 30-50m per side sandbag carrying on shoulder R/L OR suitcase carry
3-4 min air bike / bike erg + 3-5 turkish get ups R/L
aina ensin easy cardio alle ja sitten vahvin/voimisteluliike perään.

8-10 Intervals (alt A1/A2)

A1. 500m Row @ progressive pace*
* 200m @ moderate, 200m @ hard, 100m @ sprint

– Rest 2:00 before A2 –

A2. 500m Row @ 2km pace
– Rest 2:00 before A1 –

Pace/Intent (A1). Every other interval today is a “progressive” interval. The intent is to row progressively faster as the interval goes on, hitting the final 100m as a sprint to finish. This will stimulate your aerobic capacity and prepare you to have a “kick” to finish strong at a end of a workout.
Focus. Maintain a good rhythm and sequence (legs, hips, arms) even during the final sprint. Check-in with yourself to ensure your form is still solid on the 2nd half of each interval when fatigue sets in.
Number of intervals. Do the final two (2) intervals IF you can still stay close to your pace from the previous ones.

Pace. These intervals will challenge you to alternate between progressive and steady (but fast) intervals.
The progressive intervals are split into 3 segments: moderate/hard/sprint. Start at slightly slower than your 2km pace, then slightly faster than your 2km pace and then all out sprint to finish.
As we don’t have a recent 2km row, think of a pace you could keep for 6-8 minutes for part A2 (you should also have a good idea of what pace you can keep based on the last few weeks of 500m repeats)..
Adaptation. Develop your rowing capacity and efficiency. Improve your aerobic capacity and ability to push hard at the end of an interval/workout).
Feel. RPE 8-9/10, these will get hard by the 3rd interval (latest).

Clean & Jerk

3 to 5 x 1 @ continue to build up from A1, go EMOM

Clean & Jerk

3-Position clean (Above the knee, below the knee, Floor) + Jerk

5 to 7 x 1+1 +1+1 @ 65+%, Go every 1:30-2:00

DEADLIFT

4x4

E3MOM / 1-3 rep in tank

6/8. --> KAIKKI SARJAT SAMALLA PAINOLLA. LÄHDE RIITTÄVÄN KEVYELLÄ LIIKKEELLE JA PYRI NOSTAMAAN 2,5KG JOKA VIIKKO. JOS ONNISTUT TÄSSÄ VIIMEISELLÄ VIIKOLLA ON 17,5KG SUUREMPI TAAKKA KUIN ALUSSA

2 wall walks
2 deadlifts (90/140 kg)

Scaled WOD
AMRAP 8:
2 inchworm + push-ups
2 deadlifts 

4 x PRIMER:
e90s
2 clean high pull+2 above knee hang power clean+2 push press @easy

5 x e2m:
3 power clean+push jerk @moderate

Max-cal on any machine
– From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.
– From 5:00-10:00 and 15:00-20:00, non-working partner hangs from a bar.
– Partners can only accumulate calories if their partner is holding or hanging.

Scaled WOD
AMRAP 20 with a partner:
Max-calories on any machine
– From :00-5:00 and 10:00-15:00, the non-working partner performs a hand-elevated plank hold.
– From 5:00-10:00 and 15:00-20:00, the non-working partner performs a standing farmers carry hold.

Run/Walk 2min
- rest 30s
Row 2min
- rest 30s
Bike/ski 2min
- rest 30s

Pari WOD
20min AMRAP you go, i go
20 rounds
3 pull up/ring row
6 push up/knee push up
9 air squat
then rest of time ergo max cal
* -you go, i go*