3 rounds :

5+5 One Legged Deadlift w/ Band
12 Kettlebell Swings
3 Kipping Swing
3 Kipping Pull-ups

5 x 3 Shoulder Presses @70-80%
- Rest 2min btw sets

45 min PK
20 bent over rows with barbell
30s hang
20 light kb swings
800m jog
1000m row
30s plank
30+30s side plank
12 ring rows
30s ABH
4 min bike
1 min ATG

toes to bar skills

E2MOM, 5 rounds
3-15 T2B

Row 8 x 750m / Rest 0:45

Score : Average pace

For Time
run 1,6km
row 2000m
20 rower over burpee
* -tasainen vauhti*

2000m row
40 Shoulder to Overhead (@50kg)
40 Toe 2 Ring

1500m row
40 box jump
40 thrusters (@40kg)

1000m row
40 power clean (@60kg)
40 pull up

500m row

5 rounds:
15/12cal AB
40 DU
6 Alt. DB Squat Snatches 22,5/15kg
1min Rest

A,
For time:
Row, 100 m
10 Clean & Jerks @60/43kg
Row, 200 m
9 Clean & Jerks, @65/45kg
Row, 300 m
8 Clean & Jerks, @70/47kg
Row, 400 m
7 Clean & Jerks @75/50kg
Row, 500 m
6 Clean & Jerks @80/53kg
Row, 600 m
5 Clean & Jerks 85/55kg
Row, 700 m
4 Clean & Jerks 90/60kg
Row, 800 m
3 Clean & Jerks @95/65kg
Row, 900 m
2 Clean & Jerks @100/70kg
Row, 1000 m
1 Clean & Jerk @105/73kg

Goal: Sub 40 min

B,
3 rounds for quality of:
Lateral Raise Hold, pick load, 20 secs
15 Scap Push-ups
Front Raise Hold, pick load, 20 secs
15 Scap Pull-ups
T Balance Hold, L 20 secs/R 20 secs

Rest as needed between movements and rounds.

4 x 8 Strict Pull-ups wider grip

4 x ( 4 + 4 ) Scull Crushers

4 x 12 Biceps Curls Alternating