500m row then
3 Rounds:
3 negative HSPU
10 Barbell front rack bulgarian split squat
4 Single leg broad jumps

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Front Squat

4x2 @90% of 1rm
1x10@ 65% of 1rm

with a running clock perform a set at
000,230,500,730,1000

EMOM 24

1) 12-17 cal row
2) 10 burpee over DB
3) 10 DB hang clean & jerks 25/17.5kg
4) rest

Every 60sek x5
Tall snatch
Snatch pull
Snatchx 2

Every 90 x6
Snatch pull
Snatch

Every 2min x6
Snatch

In 30 mins complete the chipper of :

In teams of 2

180 double unders
90 wall balls@9/6kg
45 toes to bar

120 double unders
60 wall balls
30 toes to bar

60 double unders
30 wall balls
15 toes to bar

Remaining time max cal row!
Goal : 160/140+cal

6 x 3 min ON / 2 min OFF

2 x Echo bike
2 x SkiErg
2 x Row

1st minute; 50 sec easy / 10 sec hard
2nd minute; 45 sec easy / 15 sec hard
3rd minute; 40 sec easy / 20 sec hard

AMRAP 30

Max Meter Row

Every 5 minutes ( start at 0:00 )
5 RMU ( Banded BMU )
10 Hang Power Snatch 42,5/30kg
15 Box Jump Overs 24/20"

1 - 3 : 4
4 - 6 : 6

KP/KK Nancy: 5 Kierrosta aikaa vastaan

400m Juoksua
15 OHS

Power clean + hang power clea + 2 push jerk
8 x every 90s.
work up to AHAFA

3 min DU practice
then 3 x
5 pistols e/s
8 DB Bent over row e/s
3 depth jumps

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Back squat
5x super set
3 @ 80% of 1RM
5 DBL KB Box step up e/s into
10 DBL KB walking lunge
rest as needed