In teams of 3 for time:
Row 10k.

One rows and during the workout the resting team members share the work and complete as many rounds as possible:
300 m Bear hug med ball carry 50/40/30 lb
300 m KB farmer’s walk 24/16 kg

45 min timecap.

Report the time and rounds.

6-8sets:

power clean + hang power clean + power clean

FIND MODERATE / HEAVYISH

EMOM21:
a) 10-14 deadlift
b) 4-8 power clean
c) 5-10 T2B / kipping knee raise / V-up

Työaika ~30s / min, TC: 45s / min.

1) Takakyykky + niskan takaa vauhtipunnerrus 4+4
2) Etukyykky + vauhtipunnerrus 4+4
3) Niskan takaa allemeno ty-otteella + valakyykky ty-otteella 4+4
4) RV polven yläpuolelta + etukyykky 4+4
5) RV polven yläpuolelta + raakatyöntö 4+4
6) Niskan takaa allemeno ty-otteella + valakyykky ty-otteella 4+4
7) RV polven yläpuolelta + etukyykky + työntö 2+2+4
8) Niskan takaa allemeno ty-otteella + valakyykky ty-otteella 4+4
9) RV polven alapuolelta + työntö 4+4
10) RV polven alapuolelta + työntö 4+4

Emom 40

1. 3 Snatch 45/60kg
2. 5+5m HS walk (with pirouettes)
3. 2 Rope
4. 5+5 pistols
5. 2-5 BMU/Rmu 5-10 C2B
6. 6 DL 70/100kg
7. 12 WB
8. Rest

6-8sets:

2 jerk 73-80%

(2s pause in catch)

Warm Up
2 rounds
2 min cardio machine
10 burpees (slowly start)
10+10 suitcase deadlifts
:20-30 hollow rocks
:20-30 active bar hanging

Strenght
Deadllifts 5-5-3-3 reps @mod/heavy weights.
rest 2-3 min bwn sets

Metcon
Emom 8
odd: Burpee + Box Jump x 4-8 reps
even : db snatches x 8-12 reps
rest 2 min
Emom 8
odd: double db floor press x 8-12 reps (controlled down)
even : kb farmes carrying x 30-40 seconds

5 sets of 5 Bench Presses
Set 1: @65%
Set 2: @70%
Set 3: @72%
Set 4: @75%
Set 5: @78%
- Rest as needed btw sets

OTM 12
1. 10-15s hanging l-sit hold
2. (double) crossovers jumps
3. rest

12 min AMRAP
10 v-up
20 db one arm shoulder to overhead 22.5/15
40 double under

2 Rounds of intervals

A1. AMRAP 7
35 Double-unders
9 Power snatches / Overhead squats (alt rounds) @ 43/30kg
12/8 (cal) SkiErg

A2. 2 x AMRAP 3:30
32/24 (cal) Air bike
24 Wall balls @ 9/6kg (20/14lbs)
AMRAP Bar-facing burpees

– Recover for 1:30 between AMRAPs (within A2) –

— 4:00 active recovery (easy machine of choice) between AMRAPs (A1/A2)

Flow. A1 – A2 (2 x AMRAP) – A1 – A2 (2 x AMRAP)

Session overview. Mixed duration high-intensity intervals. This week we’re progressing the overall duration of intervals from 6 to 7-minutes. The work intervals should be hard, repeatable efforts that challenge your aerobic/anaerobic capacity. The recovery intervals are active to work on your lactate clearance/recovery ability. Work hard – Recover right.
The intent is to work hard to tax the aerobic capacity then keep moving at an easy pace during rest periods to recover faster.
Adaptation. Improve your work capacity in a sports-specific context. Improve your ability to utilise and clear lactate with active recovery.
Session RPE/Feel. 8-9/10, you should feel that you could keep going a little longer at the end of each set if you had to (maintaining your pace = you had 1 interval in reserve). Your effort will increase as you get deeper into each interval (RPE will climb). These should feel pretty hard right from the first interval.
Pace. Hard pace that you can sustain = you should be able to keep a steady push until the end of the interval.

Movement options.

Barbell → 35/25kg
SkiErg → Row or BikeErg for same calories
Wall balls → Lighter ball