IN TEAMS OF 2...
AMRAP x 16 MINUTES
12 Up-Downs
6 DB Renegade Rows @ your choice
*P1 completes a full round while P2 completes Cal Bike/Row/Ski. Then switch

• Renegade Row has push-up today: 1 Rep = Push-Up (knees?) + Row R + Row L

FINISHER
3 SETS
10/10 Single DB Upright Row
10/10 Single Arm Supported Bent Over Row
:45 Single DB Gun Hold (both hands hold DB at 90degs in front of body)
-Rest As Needed b/t Sets-

2x AMRAP 10, 5min rest between

AMRAP 10
16/12cal row
12 box jumps @60/50cm
14 hang power clean @47.5/30kg
4 front squats
10 push ups

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Tavoite saada enemmän toistoja/kierroksia toisella kierroksella

500m row / moderate
500m row / fast
500m row / moderate
500m row / fast

rest 1min after intervals

7x 1 hang snatch + 1 snatch (75-85%)

Find heavyish (not all out)

OHS

4x3

AMRAP25 in teams of 3
24 weighted no-jump burpee (2x22,5 / 2x15)
30 kb clean (32/24)
36 russian twist (1 rep = back & forth)
42 cal machine

YGIG, divide reps anyhow. RPE 7-8.

Bar MU skills

5rds every 2min.
1-4 x bar mu
10-20 x KB swing

Emom12
a) 5-10 thruster
b) 5-10 jumping pull up

Target: work 20-40s / min.