4rds
decline ring row x 6-8
rest 90s
Bech Press x 6-8
rest 90s

4RFT
30 RKBS
20 V-ups
10 pullups > JPU

CHARITY MARATHON ROW 42,2 KM

Teams of 3-4.

Row marathon of 42 195m.
Split as desired.
One team uses one rower.

• 3 Round of:
Assault Bike 21/18 Kcal
Burpees 21 reps
Toes to Bar 21 reps

Strict Press 1 RM
- build to a heavy single in 5-6 sets

Lämmittely

3KRS
10 kyykky
10+10 askelkyykky
5+5 Db pystäri
5+5 DB VAPU

Raakarive + työntö
3 x 1+1 x 90%

Snatch pull
4 x 1 x 110% (of snatch)

3 rounds:
5+5 Single Arm KBS (eye level)
10 KBS
10 KB Tater Squat video
1+1 (left+right) KB Press+ Push Press+ Push Jerk + Split Jerk + Windmill

---

Handstand Shoulder Opener video and/or 5-10 Down Dog to Cobra video

Rästi

MOBILITY 15MIN

(LOWER BODY)

.

EMOM 20:

5 Back Squat 75% 1 RM

5 Pull Up (weighted)

5 OHS 75% 1 RM

REST

-> 1-2 reps in tank

15-20min COORDINATION

.

EMOM 20: 20s ON/40s OFF

DU/SU

Side Slamball Throw (only one side/round)

Shuffle run (5m)

Slamball from chest high to wall

REST