In pairs, both working
21-15-9 cal row + DL 100/70
Rest 2 min
9-12-15 cal Row + Push jerk 60/45
Rest 3 minutes
9-6-3 cal Row + Thruster 50/35
Score is total time minus the 5 min total rest

Front Squat
5-5-5-5-5

20 min
Soutu
Jokaisen 500m jälkeen 5 yleisliike

Lepo 5 min

20 min
20 kaloria Echo/assault/pyörä
20 Kahvakuulaheilautus
20 Istumaannousu

For Time

30 Bar Facing Burpees
30 Thrusters

*Break workload up however
athlete chooses

@43/61kg
9 min cap

warm up
12 min emoom
1) 50s. row
2) 15 banded kbs
3) 10 dbl kb gorilla row
4) 10 kip swings

---

Paused Deadlift

7x2 @78% of 3rm

*Pausing 2 Seconds at the knee

4 rounds, rest 30s. b/w movements

7 DB bent over row e/s
8 DB 1-leg rdl e /s
8 DB z press e/s

@ AHAFA

2 sets:
AMRAP 4:
12/10cal AB
8 Burpee Box Jump Overs 60/50cm
- Rest 2min
AMRAP 4:
12/10cal Row
8 DB Box Step Overs 22,5/15kg 60/50cm
- Rest 2min btw sets

• Goal is to finish the machines in 40-50sec and push it.

⭐️❄️🌟❄️⭐️

For time in teams of 3 - divide anyhow:
1500 / 1200 m row
150 wb (9 / 6)
150 ring row
150 db snatch (22,5 / 15)
150 push up
1500 / 1200 m row

TC: 30min

Rasittavuus: RPE 8-9
Molemmilla tunneilla voi tehdä kumman tahansa version, koska samat liikkeet ja sama kello.

For Time :

1-2-3-4-5-6-7-8-9-10
Clean and jerks @ 102.5/70kg ( 70/47.5kg )
Shuttle runs*

• 1 Shuttle run = 25’/7.62m + 25’/7.62m ( = there + back)

Target time. < 18-minutes