Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Men use 50-lb. dumbbells, Women use 35lb. dumbbells

2000m Row
3min Rest
1500m Row
2min Rest
1000m Row
1 min Rest
500m Row

Go 5K pr +5s and the last 30-45s 5K pr -5s on every set.
Try to keep the tempo 27-33 s/m.

10 rounds for time:
0:10 L-sit
Rest as needed

Jos ei mene strict HSPU:
20 polvet boxilla HSPU
"ylävartalo mahd. kohtisuorassa lattiaan nähden"
Strict HSPU max = 1-3
5x5 (deficit) strict HSPU
etsi semmoinen progressio että 5 menee, esim. 2 abmattia on ok
Strict HSPU max = 3-6
4x5 deficit strict HSPU
Strict HSPU max > 6
3x5 deficit strict HSPU

Rowing

3x
500/400m every 4:e minute

Rest 1-2min

6x
300/250m every 3:e minute

30 x 40 Sec Rowing/ 15m shuttle run : 20 Sec Rest/ transition
Pace should be moderate to fast on both.

Switch from Row to run! So 15 on each

Post average rowing pace and average distance on each each interval

EMOMx12:
Odd: 15 Power Snatch (75/55#)
Even: 15 WallBalls (20/14#)

Maasta + polven alta
70-75% power snatch maksimista

5-8 rnds for quality:

1-5 MU/C2B+Ring Dip
5+5 Pistol Squat
5 High Box Jump

E3MOM for 7 rnds:
250m Ski Erg
10 KB/DB Thruster

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