(Full-body strength & endurance with rowing, push-ups, and dumbbells!)

For Time (Cap: 30 Minutes):

4 Rounds:
• 500m Row (Strong, steady pulls!)
• 12 Dumbbell Hang Power Cleans (10/6 kg each hand) (Explosive hip drive!)
• 12 Push-Ups (Chest to floor, full lockout!)
• 12 Dumbbell Push Press (50/35 lbs each hand) (Leg drive into a strong overhead press!)

🔥 Goal: Keep a steady pace on the row, stay unbroken on the dumbbell movements if possible, and maintain solid push-Ups

EMOM 16’ 40” work / 20” rest sc:30”/30”
1. Wall ball@9/6kg
2. Sit up
3. Alt. Hang Dumbell snatch@22,5/15kg
4. Pull through @22,5/15kg

Rest 2’

EMOM 16’ (40”/20”) scaled: 30”/30”
1. Box jump@60/50cm
2. Toes to bar
3. Shuttle run
4. Push up on box

ACCESSORY

3-4 rounds for quality:
15+15 kylkitaivutus kuulalla (raskas)
30-45s lankku matalilla renkailla nostellen jalkoja vuorotellen
12 pystysoutu tangolla
- rest as needed

5x5

Scale as needed. Strict form.

24' EMOM
1: 10 seated dbl DB press @ rpe 7
2: 30" DU practice
3: 6/6 renegade row
4: 15/12cal row
5' rest

5' EMOM for burpee pacing 8-10 burpee, try to be faster in every minute

Handstand hold

1. 3 x 20-30 sec Wall-facing handstand hold
2. 5 x 1 Handstand kiss the wall (kick-up)
3. 2 x 10 Alt. Scissor kicks (wall-facing)
4. 2 x 10 Alt. Scissor kicks (wall-facing, with box)
5. Accumulate 1-2 min freestanding HS Hold / with a partner.

2 mins ON / 1:30 OFF x9 (alternating A,B &C 3-3-3)

A,
-300/250 m Row
-Max Rep Sandbag Carry

B,
-500/400 m Bike
-Max Rep Sandbag Clean

C,
-10x10 m Shuttle Run
-Max rep Sandbag Bearhug Squat

Rx+:@50/45
Rx: @45/30
Sc: @30/20 OR WB

15' EMOM
1: 3-5 strict pull up (or 1 slow eccentric/6-8 TRX row)
2: 5-8 push up
"3: 30" AMRAP DU/SU

-frog stand, headstand against the wall

-6 double KB push press + 20m OH-walk + 6 double KB push press
-1min dead hang
-15s L-sit hold