Warm Up
banded pulls + banded hip activation
then 3x
1 min air bike
4 inch worm + push up
8 cossack squats
12 hollow rocks

Strenght Supersets:
5-5-3-3-3 front squats @35-45-55-65-75% of 1rm
5-5-3-3-3 weighted chin ups @15-25-35-45-55% of 1rm
rest 2-3 min bwn sets

Metcon
7 rounds for time
21/28/36 double unders (pick one number to hit every single round)
7 dumbbell bench press @rx db's
7 toes to bars

Rive ja työntö

30cal Row (Ergo1)
30 WB
30 sit ups
30 cal Bike/ski (Ergo2)
30 KB swings
15+15 KB push presses

4 Rounds for time

400m Run
8 DB squat snatches, alt @ 32.5/22.5kg
16 Toes-to-bars

Time cap. 16:00

– Rest 8:00 before part B –

B) For time
500m Row
(30m) Handstand walk*

Time cap. 5:00

• Either break this to 7.62m segments, OR if you have space, you can do longer distances (e.g. 2 x 15m)

Overview. Two parts today. The first one is a take on a 2024 CF Games event, but with fewer rounds, a longer run, higher skill component (we’ve been working on those DB squat snatches) and more toes-to-bars. The second one is a quick game of chicken (how fast do you dare to row so that you can still get through the HSW quickly?).
Strategy.
Part A – A good starting point for run pace is your 5km pace for the first round. This should allow you to still get straight to work on the DB squat snatches. On the DB squat snatches, focus on pulling yourself under the DB (vs. pulling the DB overhead). For toes-to-bars, you might want to break them from the start (e.g., 9+5 or 7+5+4) or after a few rounds to make sure you can keep moving.
Part B – Think of the fastest pace you think you can row and still get started straightaway with the HSW. Your pace should probably be 0:02-0:04/500m slower than this. Focus on fast transition to HSW and do your best to keep the breaks between 25’ segments short.
Instructions. Set the equipment up 2-3m apart (this is your in-built rest).

Run → 1000m BikeErg
DB squat snatch → 27.5/17.5kg , 22.5/15kg
Toes-to-bar → reduce reps (8 or 12) → Toes-to-rings
Row → 500m SkiErg, 1000m BikeErg
HSW → 15 Wall walks

Maastaveto max1

Kyykky max1

Intervals:

3x 2min On / 2min off
echo calories
* remaining time max reps DU

1round: 30/25 cal
2round: 25/20 cal
3round 20/15 cal

20min Amrap

10 Push Press 40/27,5kg
10 KB Swing (24/16kg)
10 Box Jump
10 Sit Up

5 x Max Hold Every 2:00
L-Sit on Parallettes (Use KB's or DB's on plates) or Hollow Hold

FS 5x5 ja PU 5x5