2km row
1 mile run
2km row

AMRAP 5

Row 200m
5 x Power Snatch 70kg

Optional Accessory
GYMNASTIC STRENGTH

1-3 rounds, rest as needed between

1) 10+10 DB Single Arm Upright Row video
2) 5+5 Single Leg KB Row video

RPE 3

1-7 Up&Down
7-1 Double KBS (eye level)

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5+5+5 Wall Squat video and 30-40sec Banded Walk video

Push press 5x5

Takakyykky 5x3@AHAP, 10x2@50%, päivänraskaimmasta

Työntöniskasta 4x5@45%, 3 sek pito saksissa

VAPU, niskasta 3x8@60%

Takakyykky hyppy, 3x5@20%

Jalannostot (TTB) 3 x max.

Every 3 min x 5 sets:
10 C2B Pull-ups
15 Push-ups
45 Double Unders

Scale CTBs: Regular kipping pull-up, less reps, chin-over hold x :20/round

Floor press
Build to 3RM in 5 sets
- narrow grip (shoulder
- 2 min rest btw heavy sets

3 rounds:
250m Row
10m+10m Single Arm Medball Overhead Walk
5 Medball Clean

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5-10 Down Dog to Cobra video + Snatch Drills video

Optional Accessory
GYMNASTIC STRENGTH

2-4 rounds, rest as needed:

1) 10-20 Landmine Twist video
2) 60sec Plank Hold

RPE 3 to 4