105 min
3 x : 250m row, 10 thruster, 10 lunges, 10 GHD backs

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 87%
Skaalatut painot ja toistot

B.
Three sets of:
Tall Jerks x 3 reps

Immediately followed by…

Six sets of:
Jerk with Pause x 2 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed
25 35 40 42.5 45 47.5

C.
Four sets for times of:
Row 250 Meters
12 Thrusters (95/65 lbs) = 30 kg > 8
12 Chest-to-Bar Pull-Ups > pull ups
Rest 2 minutes
Results: 2.40, 2.58, 3.12, 3.12 = 18.05
174/192

D.
Three sets of:
Weighted GHD Hip Extensions x 8 reps @ 2013 10 kg
Rest as needed
Bat Wings x 5 reps @ 1515 25 lbs 8kg 8kg
Rest as needed

E.
700 m row