2@100%, 2×2@105%, jerk-%, rest btw sets 2min

1@up to 80-85%, 2×1@85-90%, bs-%, rest btw sets 2-3min

AMRAP 40

24/18 (cal) BikeErg
18 Wall balls @ 9/6kg (20/14lbs), 10′ target
12 DB Hang clean and jerks @ 2 x 22.5/15kg (50/35lbs)
18/14 (cal) SkiErg
12 DB Box step overs, 20″ @ 2 x 22.5/15kg (50/35lbs)
6 Wall walks

– Rest 2:00 between rounds –

Overview. A broken up AMRAP with focus on repeatability. Aim is to keep the rounds within 30-seconds of each other. This means consistent pacing, and moving well will be keys to making the most out of this session.
Effort. Work at RPE 7.5–8/10. Push to keep moving continuously, but never go to a point of redlining. The aim is to finish the wall walks feeling like you could still keep moving. The 2:00 rest should allow you to recover enough to repeat your effort through the AMRAP.
Feel. High heart rate with a mix of lower and upper-body fatigue. The fatigue will accumulate across the sessions and you’ll have to focus to keep your pace.
Adaptation. Develops aerobic capacity and stamina. Trains the body to clear lactate while working and improves the ability to maintain steady pace and movement quality under fatigue.
Debrief. Take 2–3 minutes after the workout to reflect
– Did your round times stay consistent, or did you drop off?
– Did the accumulating fatigue affect your movement quality?
– How well did you utilize the 2-minute rest to bring your heart rate and breathing down?
– Name two (2) things that went well and one (1) you’d refine next time.
Movement options.
BikeErg/SkiErg → Row or Run for same calories
Wall Balls → reduce weight to 6/4kg (14/10lbs)
DB Hang C&J / Step Overs → 17.5/12.5kg (40/25lbs) or 15/10kg (35/20lbs) DBs
Wall Walks → Reduce reps to 3-4 → Bear crawl (15m)

AMRAP 40 With Partner

3k Bike
50 Deadlift 60/42,5kg
50 Bar Over Burpees ( you may step over barbell )
100 Sit-Ups

Split resp as you like

Warm Up
2 rounds
2 min cardio
5 inch worm+ push uo
10 curtsy lunge + 5 plate overhead squats
5 hardened ring row + 5 strict knee raises (control both movements)

Strenght
Snatch Grip Push Press behind neck + overhead squat 5+5/4+4/4+4/4+4reps@light to moderate weights
rest 2-3 min bwn sets
Front Squat 3x5reps @moderate load to heavyish
rest 2-3 min bwn sets

Metcon
10 min amrap of :
16 v-ups / tuck ups / alt leg v-ups
16 single arm db oh lunge walking steps (8+8 R/L)
2-4 wall walks / scaled wall walks

Fitness AMRAP 15

6 low bar pull up
12 kbs
18 air squat
24 SU

For time:
2rounds
20 burbee
30 cossack squat
40 reverse lunge
50 jumping jack

Amrap 20, for quality (DB or KB)

8+8 DB row
8 push up
12 Goblet squat
16 russian twist
200m run

LÄMMITTELY
Muscle snatch + Valakyykky,
2 x 5+5

Raakatempaus polvelta + Snatch balance,
2 x 4+4

Tempaus + Polven alta tempaus,
3 x (2+2)

Nosta painoa lämpöjen edetessä.

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TEMPAUS

Tempaus,
5 x 1 @ 65-75%
Paussi polven alla ja paussi catchissa

5 x 1 @ 75-85%
Paussi catchissa

5 x 1 @ 87-92%
Ei pausseja

Nostot 1:30 min välein

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TAKAKYYKKY

10 x 1 @ 65% -> 90%
Nosta aina alkavalla minuutilla. Nosta kuormaa joka minuutille.

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BONUS

3 Kierrosta,
Niskan takaa punnerrus taljalla, 1-3 RIR
Leveän otteen ylätalja,
1-3 RIR

:30-60s lepo liikkeiden välissä. Raskas.

3 Kierrosta,
:20s Romanialaisen maastavedon staattinen pito käsipainot polvien alla (raskas!)
15 Selänojennusta selkäpenkissä (keskiraskas)