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

Optional Accessory
COREWORK

2-4 rounds, rest as needed between

1) 10-20 Landmine Twist video
2) 10-20 GHD Sit-Up

RPE 3 to 4

500m Row (partner syncro)
100 Box jump (partner syncro)
500m Row (partner syncro)
100 kb swing 32kg (partner syncro)
500m Row (partner syncro)
100 sit up (partner syncro)
500m Row (partner syncro)
100 pull up (partner syncro)
500m Row (partner syncro)
100 gtoh 20kg plate (partner syncro)
500m Row (partner syncro)
100 burpee (partner syncro)

Soudussa pari soutaa kerralla ja kummatkin 500m

Min 1-7:

Hang Power Snatch + Pull up

Min 8: REST

Min 9-15:

Front Squat + Box Jump

Min 16: REST

Min 17- 23:

Hang Power Clean + T2B

Min 24: REST

Min 25-31:
OHS + bar over burbee

Min 32: REST

Min 33-39:
Push Press + Back Squat

• 3-5 reps for every movement
• 20-30 s. rest every minute
• 15-20/20-25kg