500m row
8 min
4 kb wind mill e/s
5 banded deadlift
2-5m hs walk

---

5xevery 3 min
3 Deadlift @80% of 1rm

9 Min AMRAP

7 DBL DB Thrusters
20 DUS

@2x25/15

500m ski
2 round of 5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

Barbell Cycling

EMOM x10
3 Power Snatch
- start at 75%
- built up to 85%
- tng
- plan your weight upfront

For time :

30 Toes To Bar
3000/2600m Row ( 1,5 Mile Run )
30 Toes To Bar
3000/2600m Row ( 1,5 Mile Run )
30 Toes To Bar

TC 30

EMOM x8
odd: 6 dips
even: 6 barbell curl

---

Toinen kierros tätä

3-4 rounds, 15-20 reps each:
- Banded Face Pulls
- Scapula Push-ups
- Scapula Pull-ups
Rest as needed btw movements

4 x 8

4 km row PK2

Rive ja työntö

4 rounds for quality:
10 Ring Rows
10 Kneeling Landmine Presses
10 Chin-ups
10 Standing Landmine Twists
- Rest as needed
- Choose weight, unbroken sets & focus on movement