21 minutes of Rowing @20-22spm
- Every 3 minutes 5-10 Strict Ring Dips
Score: Total calories

Focus on the right technique and moving pattern!!!

Laji 1 - part A
With a 15 minute running timer (starting from 0:00)
In 9 minutes complete one round for time:
10 Burpee Box Jump Overs 60/50cm
40/30 Calories Row
10 Burpee Box Jump Overs 60/50cm
40/30 Calories Row
10 Burpee Box Jump Overs 60/50cm

• Burpeen ei tarvitse olla Box Facing, vaan suunnan voi vapaasti valita.

Laji 1 - part B
In 6 minutes:
Establish a 1 Rep Max Shoulder to Overhead

Score the weight from B and comment your time from A.

100 Flutter kicks

Pull practice
Bar swing to hips and pull. Build up a little weight.

Muscle Snatch + tall snatch + OHS
Slow first pull. Build to a challenging weight.

Snatch 5 x 3
Slow first pull and 3 s pause in the catch.

Snatch pull 3x3 @ 110% of snatch

3 supersets of behind the neck push press and jumping back squat (6+6) choose weight.

Abs emom

2 Rounds for time:
400m Skillmill Run
1:00 Rest
300m Skillmill Run
:30 Rest
200m Skillmill Run
:15 Rest
100m Skillmill Sprint

Rest 3:00 btw rounds

70 min
Row 5 min
10m HS Walk
15 TTB
Echo Bike 5 min
15 + 15 One arm Banded Pull Down
15 Paused Hip Extension
Bike 10 min
8 Back Squat 50%
20 Biceps Curls, alternating

Easy pace AMRAP 15

Row 500m
10+10 Banded Triceps extension
10 Tempo Push Ups, 2 sec down
20 GHDSU

Weighted Pull Up 2RM

Bench Press

2 RM

Every 10min for 3 rounds
30 wall ball 20/14
60/50 cal row
100 double under