Every 2:30 for 15min(6rds)

-15 russian twists 20/15kg
-9 GTOH 20/15kg
-6 burpee to plate

-diffrent clean drills

Three sets of four bent over row.

In pairs but as group

3 rounds for time
10 syncro burbees over rower
20 Dual kb hang power clean 2x12/2x16kg (10 each)
22/26 cal row (11/13 each)

2min rest or each person does 10m Sled push

3 rounds for time
12 syncro burbees over rower
24 Dual kb Front Squat 2x16/2x24kg (12 each)
26/32cal row (13/16 each)

2min rest or each person does 10m Sled push

3 rounds for time
14 syncro burbees over rower
28 Deadlift 2x24/2x32kg (14 each)
30/38cal row (15/19 each)

*Everybody does burbees in syncro. Kb movements in syncro with another pair/pairs, split anyhow. Row can be split anyhow, but next round can't be started until everybody is done rowing. Sled push between sets is optional, but recommended

TC: 50min

2x2 snatch balance (3sec stop)
70% /1rm ohs
3x2 ohs
87-92% /1rm ohs

12min
1) 5 first pull (3sec pull + 1sec pause) @ 50%
2) 5 hang high pull @barbell -40%
3) 5 snatch pull under @barbell

Front leg elevated lunge
3x8/leg

etujalka levypainon päällä askelkyykky taakse
aloita niin, että pystyt lisään viel muutaman kerran
- lisää viime kerrasta

Emom 12’
12 burpee
12 wall ball @9/6 kg
12 v sit up ( sc: alt v sit up)

Rest 3’

Emom 10’
20 medball clean @9/6 kg
10 Push up

Rest 2’

Emom 8’
8 cal row
30” reverse plank hold

5 rounds for time with partner:

750/675/600 m row
10 dbl db box step overs (2x15/10kg)
20 synchro alt db snatch (20/15kg)
10 dbl db box step overs (2x15/10kg)

Soutu you go, I go. Urheilija A tekee boksin ylitykset, tämän jälkeen snatchit synchrona ja loppuun urheilija B tekee boksin ylitykset. Boksin korkeus 50/60cm.

For time

• 100 hang power snatches
• 100 push presses
• 100 sumo deadlift high pulls
• 100 front squats

♀ 45 lb. ♂ 65 lb.