2*
500m Row / 1,5 Km Bike
21 BS 70/45kg
500m Row / 1,5 Km Bike
15 Power Clean 70/45kg
500m Row / 1,5 Km Bike
9 Thruster 70/45kg

Rest 5' BTR

2clean+2Jerk 6 sets
Clean pull 5x3
Strict press 5x5

A: Every 2min for 16min
1: Box HSPU x5-10 @ 30X1
2: Sörenson hold 1min

B: For time
1,6 km run
2km Row
1,6 km run

Tempaus taskuilta + polvelta + lattiasta

3 x (1+1+1)@60%
3 x (1+1+1)@70%
2 x (1+1+1)@75%
1+1+1@80%

Tempaus veto 3x3@100%, 3x2@105%, 3x1@110%

Niskasta Te otteella raakatyöntö 5x2@80-95%

5 RFT:
30m Skillmill sledge push sprint (8-10)
1min Plank

On skillmill use resistance you can barely run with.

For time:

70 Burpees

60 Sit-ups

50 Kettlebell swings, 1.5 poods

40 Pull-ups

30 Handstand push-ups

Post time to comments.

Compare to 110322.

scaled to hspu to 35# plate plus abmat

3sets of 5rounds:
Pull ups: 1-2-3-4- 5
Pushups: 2-4-6-8- 10
Squat: 3-6-9-12-15

First round is 1-2-3, 5.round 5-10-15
60-90sec send off.

3 rounds for time of

1,000-m row
15 clean and jerk

Women 95 lb. Men 135 lb

Tempaus ponnistus korkeudesta 3x3@50%

Ylikorkea Te Veto 1x2@40, 1x2@50%
Ylikorkea Te Veto + Tempaus 3x2@50%

Tempaus 1x2@70%, 1x2@75%, 1x2@80%, 1x1@85, 1x1@90%, 1x1@95%

Työntöveto 1x2@100%, 1x2@105%, 3x2@108%

LIsäpainolankku 4x40 sek

Alternating wallballs / burpees per round. Up to 20 rounds.