E5MOM x5 w/ partner:
16-24 cal row
8-16 T2B / Kipping knee raise
2-6 wall walk

Target: <3min work / round.

For time
Run 800m
40 STOH 30kg
40 CTB
Run 800m

TC: 16 min

For time:

Row 800m
60 Kettlebell shoulder-to-overheads 12 kg
10 Wall walks

Time cap: 10 min

Complete as many rounds as possible in 10 mins of:

10 Lu raises, light load
15 Supinated bent over rows, light load
20 Alternating dumbbell bicep curls, moderate load

Every 3 min for 15 mins:

1 x [1 power clean + 1 squat clean+ 1 clean & jerk]

Starting at 65% of 1RM of power clean, increasing the load each set. Final clean & jerk must be a squat clean and split jerk.

For Time:
1-mile run
100 pullups
200 pushups
300 air squats
1-mile run

On The 7:00 3 Rounds :

750/700m Ski
750/700m Row

• Athletes should have at least 1:00 of rest between rounds.

• Overall Score will be the slowest round.

Omatoimitreeni 29.7.2023

EMOM x 12

1) 5-10 hspu deficit if needed
2) 10m kb fr walking lunge