500m row for time

5rds:

• 21/17 cal Row
• 15 DL 100/70 kg (unbroken or max in two sets, scale down if needed)
• 12 sHSPU (unbroken or max in three sets with small rest btw, scale down if needed)

Rest 3min btw rds

Core session from gym library

For Time

"Destiny"
21-15-12-9:
Power Snatch 50/40
D ball shouldering 60/40

Drop n go

• 5 Round of:
BB Sumo Deadlifts High Pull (60/40Kg) 9 reps
Plyo Box Burpees Jump Overs (60/50 cm) 9 reps

Stregth for HSPU

3 - 5 rounds

5 PEP+negative HSPU
10 seated shoulder presses
15 weighted shot gun

-punnerrus
-A-punnerrus
-päälläseisonta
-stability-treeni tripodissa
-HSPU abmateilta
-HSPU ilman abmatteja

10rft
200m run
10 Burpees
5 Pull ups

For time:

50 DB snatch 22/15kg (R)
25 TTB
50 DB snatch 22/15kg (L)
25 TTB
Row 1000m

AMRAP 18

30 Push Ups
50 Sit Ups
70 Air Squat
50 Du´s