20s on - 40s off x12:
a) AMRAP deadlift
b) AMRAP box HSPU

Aim for long sets (1-2 sets per interval) and try to keep the reps per set roughly the same throughout.

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

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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

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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

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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