11x6 etukyykky pyramidina niin, että 6 sarja on isoimmalla painolla.

3 rounds
15 burpees
5 deadlifts 120kg/85kg
250m row

12 min AMRAP
30 air squats
20 sit ups
10 push ups
5 C2B

FOR TIME WITH PARTNER:

1600m/2000m Row

TC: 8min

4x5

Go by feel

Lämmittely:

3 krs.
30 Plank Hip Taps
20 GTOH, Plate
5 box jumps

Maastaveto, maksimi
(10x50%, 8x60%, 5x70%, 3x75%, 2x80%, 2x85%, 1x90%, 1x95%, 3 x max.)

Työntöveto (päivän mave maksimista)
3x2x80%
2x2x85%

Raakarive 6x2x70-75%

“Rudolph”

For Time:

35 Row cal
35 Up downs (aka burpees)
35 Double unders
35 Overhead squats @40/30kg
35 Lunges w/weight @40/30kg
35 Push press @40/30kg
35 Hang snatches @40/30kg

TC: 25'

Every 8 minutes for 40 minutes (5 sets):
20/15 cal row or bike or 1 min run
10 burpees
15 dumbbell thrusters (light weight)
20 sit ups
20/15 cal row or bike or 1 min run

STRENGTH 

4 rounds, rest as needed between

1) 6 Press in Split video
2) 8 Prone KB Row, tempo 30X1 video
3) GHD Hip Extension

RPE 4 to 4+

5min Row/Airbike nose breathing only

3-5 reps of Kangaroo Flow video