For Time:
800 m row
66 double KB/DB jerks @12/8kg
45 m bear walk

TC: 15 min.

Push Press

2 x 20 @ 40%
2 x 17 @ 45%
2 x 15 @ 50%
2 x 13 @ 55%

SO 3:00

Push Press 1RM, in ten minutes.

(floor)

Rästi

Kyykky 3x5x80%

Lisäpainolankku 3x1min

Kelkka omapaino x 10 suoraa

Jalkojen/lantionnosto maaten 4x20

Banded Pull-throughs: 4 x 25. Rest 60s.

Maastavetotekniikka /

3 x 5 maastavetoa , sopiva paino

A.1.
3 rds:
Row 250m
8-10 Air squat
6-8 Ring row
4-6 Push up

A.2.
2 rds:
4-6 Thruster
4-6 Pull up
4-6 Burpee

A.3.
Mobility...

B.
For time:
1500m Row
directly into:
10 Rounds:
7 Thrusters (35/25kg)
7 Pull-Ups
7 Burpees

Single Leg Banded Hamstring Curls x 100 each Leg.

EMOM10 70%-80% RM1

1- Snatch deadlift
1- Snatch high pull
1- Snatch