REVERSE LUNGE + BENT OVER ROW

2-3× 5 reps/leg + 5@heavy weight *RPE9-10, 0-1 reps left, rest btw sets 2-3min

*Reverse Lunge unbroken/side, barbell btn
*Bent Over Row barbell
*tee BOR heti Reverse Lunge perään

Push Jerk 5*4

3 sets:
5 Hang Snatch Pulls (USE STRAPS) @110-110+% 1RM Snatch
- Rest as needed btw sets

EMOM5:
30-40s DU-crossover / crossover training
- pelkkiä ykkösiä
- ykkösiä sinkuilla sidottuina

Front squat

5x5, build heavy

Go every 3:00

I Go-You Go for 35minutes

25/20 Cal @ Row-Ski-Bike

150 burpees for time

2@70%, 2×2@75%, fs-%, rest btw sets 3min

3 sets:
2 rounds:
16/13cal Row
4 Wall Walks OR :40 HS-hold
-into-
4 Rope Climbs 4m OR 16 Pull-ups
- Rest 2min btw sets

In Pair

6K Row
+
Mac cal at Bike until the clock hits 35min