2,400 Meter Row

Meters 0-200 - 2K Pace + 15 Seconds
Meters 201-400 - 2K Pace + 10 Seconds
Meters 401-600 - 2K Pace + 5 Seconds

Repeat this process for a total of (4) rounds, with no rest between. Focusing on finding paces today, building awareness of speeds.

10 Legless rope climb (scale to 8/6/4 or if you cant perform legless use legs)

150 cal assault bike for time

24' EMOM
M1: 10/8 Cal Bike
M2: 10/8 KB Clean & Jerk 32/24
M3: 15/12 Sit Up
M4: 12/10 Cal Row
M5: 12/10 T2bar
M6: 15/12 Squat Jump

90s amrap:
Squat snatch @90% of days technical heavy.
90s rest
75s amrap:
Squat Snatch @80% of days technical heavy.
75s rest
60s amrap:
Squat Snatch @70% of days technical heavy.

Run

20 min PK
10 min VK
10 min PK
10 min VK

3 x 10 x 100 m run
Run 100 m
Recovery 50 m
After 10 times 5 mins rest

3 tng power cleans

A: Every 90 sec for 9min
1: Farmer carry Front foot elevated split squat x6-8 @3030/each leg
2: shoulder press x6 @3030

B: 3 rounds
30/24 cal row
20 Push ups
10 Ball slams
1 Rope climb
2min rest

C: 3 rounds (optional)
10 seated pike compressions
10 V-ups
Rest as needed between sets/rounds

Eilinen/Lepo