From Rack:
65%/3
70%/3
75%/3
(80%/2)2

800 Meter Run
30 Calorie Row
25 Burpees
20 Clusters (50/35)

Penkki 5x1 ("helppoja" ykkösiä noin 90-95% teholla)
Niskantakaapunnerrus 5x8-12
Kulmasoutu 100 toistoa
Hyvää huomenta 5x10 (kevyt)
Vatsa 100 toistoa

Pistol squat and snatch
3 Rounds
KB snatch (20 kg/ 12 kg) x 8
Pistol squat x 8
Dumbbell snatch (rx 20 kg/ 12,5 kg) x 8
Pistol squat x 8
Snatch (40 kg/ 25 kg) x 8
Pistol squat x 8

*Kettlebell snatch and dumbbel snatch do both hands 8 reps.
*Pistol squat do both legs 4 reps.

Time cap 20 min

(85%/5)5
3 Second Pause in Power Position

With partner
5K Row (both)
Switch every 500m. While other one is rowing, do 7 burpees and hold plank the rest of the time. Keep your HR LOW, about 60% of max.

6 kierrosta:

Juoksu 400m
Kävely 40m kahvakuula eturäkissä oikea
Juoksu 400m
Kävely 40m kahvakuula eturäkissä vasen

For time; Hollow Rocks

100 Hollow Rocks
At the beginning of each minute perform 5 Deadlifts (50-60% 1RM Deadlift). The workout starts with deadlift.

5x20-30 sec Hand stand balancing drill
+
Deadlift 5RM
+
30-20-10
Hang power clean 40/30kg
500m row

5!
Strict hspu
Power clean 60/45
-2 min rest-
5!
Strict c2b
Push jerk 60/46
-2 min rest-
5!
Strict ring dips
Kbs 44/32