Rowing intervals:

20 rounds:

30sec ON, 30sec easy pace (20min workout)

RPE 3 (under anaerobic thershold)

Don´t get off the rower during easy pace.

Rest 5min

For Quality

Run 800m
30 Wallball
15 TTB
5 MU

RPE 2-3

Back Squat
8 Sets of 4 Repetitions
Sets 1-4: 78%
Sets 5-8: 82%

Pystypunnerrus otsalta 5x8 (kapea ote)
Suorinjaloin mave 5x8-12 (huom! sumoasento)
Merkkipenkki 4x4
Etukyykky 5x10 (kevyt)

1. 500m run
2. 21-15-9 push up, sit up, air squat
3. 500m run

For time:

3 rounds of:

• 5 bar muscle-ups
• 5 snatches

Then, 3 rounds of:

• 15 deadlifts
• 30 squats

Then, 3 rounds of:

• 5 bar muscle-ups
• 5 cleans

Men 155 lb.
Women 105 lb.

AMRAP 8

7 TTB
7 box jumps 30/24

5mins of foam rolling.

For time

Annie
50-40-30-20-10
DU
sit-ups
With 400 m run after each round

For scaling DU, complete in singles x 3 for each round, so 150,120,etc

3-Position Squat Clean Complex
On the 2:00 x 6 Rounds:
High Hang Squat Clean (High Thigh)
Hang Squat Clean (Knee Level)
Squat Clean
Front Squat

10 rounds for time
50 Du
400m run
15 push up
15 sit up