Teams of 3/4:

A) Max distance in row in 10mins (switch athlete every 20 strokes, score is total meters rowed)

Straight into:

B) 3 rounds for time:
80 wall balls
40 pull ups
80 thrusters 35/25
40 T2B

Warm up(0:00-8:00)
Rowling x5
Penalty=hrpu
then
10 knucle draggers
10 down dog w/foot pedal

10 cherry pickers
10 down dog w/foot pedal

Barbell warm up
5 good mornings
5 back squat
5 strict press
5 straight leg deadlift
5 front squat

Mobility(8:00-12:00)
1:00 min pigeon pose
:30 sec chest opener

Pointers/Skill(12:00-17:00)
thrusters-full front rack, r.o.m
row-11 o'clock, quick handle return, chest up
burpees-full r.o.m, open hips

Fittrain(20)
30 thrusters 45/35-challenge up 75/55
30 burpees
30 cal row
20 thrusters
20 burpees
20 cal row
10 thrusters
10 burpees
10 cal row

Opt(12)
1600m walk/run
5x5 ghdsu
5x5 glute hamstring raise
4 front squat + 8 both squat @75% of ft sq 1rm

Finisher
30 w-raise
:30 sec chest opener
1:00 min quad stretch per
100 bicycles

Banded Pallof Press (heavy band): 4 x 8 ea. Rest 60s.

14 rounds for time:
21 DU
15cal Row
12 DB Deadlift
9 DB Hang power cleans
6 DB STOH
3 DB Thrusters

I go, You go (7 rounds / athlete).
DB 2x20/15kg. Scale to something you can move the complex unbroken.

Kottikärryt 4 kierrosta (2 etuperin / 2 takaperin)
Dead Row 4x6
Maastaveto 2x8x71%
Kahvakuulasoutu vuorotahtiin 4x12-20
Yhden käden punnerrus käsipainolla 3x8-15 / käsi

4 rounds
4 BAR MUs
15 wall balls 9kg/6kg
10 box over jumps 60cm/50cm
8 cleans 70kg/50kg

Banded Alphabet x 3 sets on both sides. Rest 60s.

AMRAP 5:
30/21 Calorie Row/Air bike
21 Power Snatches (42.5/30)
Max Bar over Burpees

Rest 5 Minutes

AMRAP 5:
30/21 Calorie Row/Air bike
15 Power Snatches (50/35)
Max Bar over Burpees

Rest 5 Minutes

AMRAP 5:
30/21 Calorie Row/Air bike
9 Power Snatches (60/40)
Max Bar over Burpees

Raakatempaus linteille,

5x2

Tempaus linteille

5x2

Korkea Te-veto + tempaus polven alta samaan vauhtiin

7 x (1+1)@70-90%

Valakyykky

5x2, 3 sek pause pohjassa

Lepoja!