400 m run
+
12-9-6
HPC 60/42,5 kg
burpees

B: 52,5/37,5 kg
O: 42,5/30 kg
Y: 35/25 kg
W: 12/8 kg KB

You’re catching on to this energy system stuff aren’t you? You can tell right off the bat that this one is going to be a little shorter. A little harder. Looking at the movements you can tell they that require lots of power in the sense that there’s little isolation. They’re ‘big’ movements. We categorize this workout as Pv(v), but the time goal of sub 5 does sit outside of even the ‘long’ lactic tolerance time frame by about 30 seconds. That’s ok, work to adjust your pacing as needed. The air bike buy-in should be done at a good clip, but not max - if you go max you will not be able to start your 3 rounds right away… in fact, you might need a lot of time to rest… so think 80-85%. You should be able to get going on your hang power cleans right away and hold the same relative pace that you did on the bike. Think about being as quick and efficient on the hang power cleans as possible, and reduce the time you have to hold onto the bar (think unbroken). This one will hurt a bit, that’s ok, that’s just how this system is… adjust the movements as needed to keep the effort level high. Do the burpees at a moderate-fast smooth pace on the first two rounds, then bring it home on that last one.

BURPEE:
Breathing
As with many of the other monostructural type movements, there is a major breathing component that is often overlooked. You should work to get into a smooth rhythm with your movement and then mimic that rhythm in your breathing. If you are able to breath consistently throughout sets of burpees, the relative effort will go down significantly. You might even start to enjoy burpees...maybe...

Partner wod, alternate exercises
20min amrap
10 ctb
8 Hspu
6 Power clean 60/40

20 Minutes on the clock:
Buy in: 400 Meter Single Arm Overhead KB Carry @ 24/16kg (alternate sides evenly)

then

Remaining time Max Rounds of:
4 Strict HSPU
8 C2B Pull-ups
12 Burpee
Goal: 4+rounds

4 x AMRAP 12:

15/12cal Ski
6 Sandbag to shoulder 60/40kg

Rest 3

15/12cal AB
15 T2B

Rest 3

15/12cal Row
10 Wall climb overs 120/100cm

Rest 3

200m Skillmill run
10 Devil presses 2x15/10kg

Athlete #1 starts and #2 follows immediatelly after #1 has finished the machine. The goal is that there should be an athlete in the machine all the time. Scale the movements if needed. They shouldn't take you more than the other partner is doing machine. Every round counts. So when all the athletes have finished a round, it counts as 3. Post total rounds.

Banded Pull-throughs x 5 Minutes Max Reps

• 5 Sets of:
Strict Ring Muscle Ups o Strict Ring Pull Ups in False-grip o Strict C2B Pull Ups
near failure max reps (2 reps buffer)
(5 Sets a quasi max reps meno 2 reps di buffer)
0:45 rest each sets.

3 kierrosta

10 Yleisliike
200m Juoksu
10 Kyykky
200m Juoksu
10 Etunojapunnerrus
200m Juoksu
10 Istumaannousu
200m Juoksu

For time:
10 R hand tng DB snatch 20/15kg
10 L hand tng DB snatch 20/15kg
50 DU
8 RH tng DB snatch
8 LH tng DB snatch
50 DU
6 RH
6 LH
50
4 RH
4 LH
50
2 RH
2 LH
50

TC 10min

EMOM 15

min 1-5: 1 x rive@73%,
min 6-10: 1 x rive@76%
min 11-15: 1 x rive@79%

• raskas ykkönen

Työntöveto 1x2x105%, 1x2x110%, 1x2x115%

Etukyykky 1x70%, 1x75%, 1x80%

3 rounds for time of:

25 strict pull-ups
50 push-ups
75 squats
Run 800 m
Post time to comments.

INTENDED STIMULUS
.
Oh man! This is a beast. To make sure you know what you are against, consider this is a little more than half a Murph with strict pull-ups but no vest. We are not messing around here. The hard part is that we don't have the possibility of breaking the gymnastic movements as we see fit. Today part of the challenge is to confront yourself with big sets that you have to chip away slowly. This will develop your mental discipline as much as your muscular stamina. Break early, break often but keep moving. Pick a number of pull-ups you can complete with at most four breaks during the last round. Base all your other numbers off of that. For the runs, choose a distance you can get done under 5 minutes. Using a rack to modify pull-ups and push-ups is a solid idea both in terms of stimulus and logistics. Go classic CrossFit and use a ball for your squats. Stay disciplined and grind!

OPTION 1

3 rounds for time of:

20 strict pull-ups
40 push-ups
60 air squats
Run 800-m

OPTION 2
3 rounds for time of:

20 rack chest-to-bars strict pull-ups
40 rack push-ups
60 air squats
Run 800-m

OPTION 3
3 rounds for time of:

15 rack chest-to-bars strict pull-ups
30 rack push-ups
45 air squats
Run 600-m