Every 4:00 For 5 Rounds:
500/400m Row
- Score is the slowest round

Aikaa vastaan:

• 500m soutu
• 15 push press (N 35kg / M 50kg)
• 400m soutu
• 12 push press
• 300m soutu
• 9 push press
• 200m soutu
• 6 push press
• 100m soutu
• 3 push press

30s on/15s off x 12:
1) KB J-Hook Grip Farmers Carry
2) DB Pinch Grip Carry
3) Neutral Bar Hang

Back Squat

4-4-4-8-8-8

Go Every 3:00

50 - 40 - 30 - 20 - 10
Double Under
Russian Twist 15/10kg

TC 10min

6 x ( 1 x Snatch High Pull + 1 x Hang Squat Snatch) (Under Knee)

65 - 75 %

SO 1:30

Omatoimi:

Snatch High Pull = Lähtee lattiasta. Rauhallisesti polven ohi, tanko päätyy rintalastan korkeudelle, käänärpäät ylhäällä.

Hang Squat Snatch = Polven alta, kyykkyyn nosto. Tee kuormilla joilla kyykkyyn nostaminen onnistuu.

AMRAP 15

250 Air Squats
100 Double Unders
50 Push-Ups
200 Air Squats
75 Double Unders
25 Push-Ups

4 x E3MOM

6+6 kb 1-arm overhead tricep extension
8-12 plate bicep curl
12-15 banded tricep extension

5 x 5
@ max 40%

Two series of 30 reps unbroken.
Do as many shoulder press as you can, then switch to push press and last to push jerk.