7 rft:
150/100m row
in as few pulls as possible
After each row, perform 1 front squat for each pull taken — e.g., if it takes 12 pulls on the rower, complete 12 front squats before starting the next round. Reset the rower prior to each round.

Back squat 5-4-3-5-4-3

Deadlift 2x20

For time

Run 1,000 meters

Then, 5 rounds of

• 15 push-ups
• 20 med-ball cleans
• 21 burpees

Then, Run 1,000 meters

TBD after 21.2 release

3-5 раундов по 3 минуты
Первые и последние 7 секунд максимальное ускорение.
Отдых между раундами 3 минуты.

Choose a target time for the 1st 500m row.
Try to row on the target time or just a bit faster. A slower time means that you failed.
Every round your target time will be decreased by 5 seconds.
Between rows rest for 1 minute.

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

5 kierrosta aikaa vastaan:
1000m soutu
20 kahvakuulaheilautus 24/16kg
20 burpee
20 goblet-kyykky kahvakuulalla 24/16kg
20 punnerrus
20 box jump

Aikaraja 45min

12 EMOM:

1. 10 muscle cleans
2. 10 power cleans + 5 front squats
3. 5 shoulder presses + 5 push jerks + 5 split jerks

Kepillä, mopinvarrella, tangolla, kahvakuulalla, pyyhkeellä you name it.