A) Close Grip Floor Press
10-8-6-4-2+. Rest 2:00
- Goal: Heavy 2+ (AMRAP) set - goal of this is to perform 2-5 reps with a heavy load for the 2+ set. This doesn't have to be a 2RM either.
- Option: 5 x 5 at the same weight, focusing on technique.

B) Elbow Out Landmine Row
3 x 8-10 each. Rest 60s.

5 round for time
6 Pistol Squats each
12 Russian Swings - Heavy
250 Meter Row/Ski

A) Kettlebell Glute Bridge Crush Press
4 x 10-12; 3s up 3s down. Rest 60s
- Squeeze KB hard.

B) Snatch Grip Pendlay Row
3 x 10; 1s hold 2s down. Rest 60s
- Increase from last week.

10 Pull-ups
16 Box Jump Overs 60/50cm
16 (8/8) Alt DB Hang Clean & Jerks 20/15kg

3 sets:
8/8 with 2sec Hold V.1-2
1min Rest between sets.

Every 4:00 x 5 (26:00)
1000/800m Row
- Rest 1:30 btw sets

Rest 5:00

Every 4:00 x 5 (26:00)
500-600m Skillmill Run
- Rest 1:30 btw sets

Main focus is on rowing. Running is just extra piece, so use it as recovery.

AMRAP 14 min
9 wall balls 9/6kg
12 Alt. DB snatch 22.5/15kg

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pick a pace you can perform UB
start slower than you'd want to to maintain form and speed trough out 20 min.

Emom 5min
Power Clean, Hang Clean & Jerk

Every 90 s 5rounds
Clean + Front squat + Jerk

Every 2min
C&J

Vain vika osio merkitään

Warm up:
5min Easy row
15 Banded good mornings
5/5 Perfect stretch
10 Squat to hamstring
10 Banded pull with 2s hold
10m Squat walk

Row 4 x 5min (1min rest between sets)

Pidä sykkeet anaerobisen kynnyksen alapuolella. RPE 2.5-3

Partner WOD

With partner 10 rounds (each) for time:

7 SHSPU

15/12 Calories row

*You go, I go.

Timecap: 24 min