For time:

Row 500/450m
Ski 500/450m

Optional Accessory
GYMNASTIC STRENGTH

Ab-Work with a Stick video

1-2 rounds, go by feel

RPE 3 to 4

AMRAP 15'
30 Double-Unders
8 Squat Cleans @60/40kg
11 Hand Release Push-Ups

Devil press 4x8

Lämmittely

3 krs.

5 takakyykky
5 etukyykky
5 Valakyykkyy
5 Pystypunnerrus
5 Tempausveto
5 Raakatempaus

Tempaus tekniikkaa

Warm up(10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 pvc pass thru
10 pvc good mornings
10 halo
:30 sec samson per side

Workout(20)
50 hand release burpees
200m run
100 abmat sit ups-challenge-70 ghdsu
200m run
50 cal row

Opt(12)
4x6
alt db row
d/a tricep kickback
concentration curl
db chest press
-3x2 hang clean
-3x3 double kettlebell sumo deadlift
-5x100m sprint

Finisher
50 alt toe touch
1:00 min chest opener

Db floor press 4x8

Front squat 10-8-6-4-2

5 Rounds for Time
10 Burpee DB Deadlifts @22,5/15kg
10 Alt. DB Snacth @22,5/15kg
15/12 cal Row

TC: 15'

EMOM 6

Every minute 6 TnG Power Snatch 60/42,5kg