5 Sets - Increase effort

10 Hang Power Cleans (unbroken reps - choose an appropriate weight)
- rest 15sec
30sec Hollow Rocks
- rest 15sec
8 Seated Box Jumps Step Down (build height with each set)
- rest 15sec
Row 300m/250m (increase the pace of your row each set)
- rest 90sec

*record your exact row times to ensure you are increasing your pace

3131; 4,4,3,3,2; rest 2-3mins between sets

EMOM x 12mins
1st - 5 Broad Jumps (jump for distance each rep)
2nd - 12 Russian Kettlebell Swings (moderate to heavy weight)
3rd - Row 35sec @ Moderate Effort

Aikaa vastaan
100 X-hyppyä
70 vuorikiipeilijää
100 abmat sit up
70 selänojennusta

2x (3min rest between Rounds)

For time:
Run 800m
50 Thrusters 20/15kg
30 Pullups

3x
1min ON/1min OFF
ME Double Unders

1min double kettlebell front rack carry
20-30 Back extension
20-40 ghd sit-up

2 Rounds of:

1000m Row
50 Thrusters 20/15kg
30 Pull Ups

(Rest 3min Between Rounds)

A: 1 Rd DT + 6 mu ( rings)
B: 12 Front rack lunges, 9 hang power clean, 6 stoh + 1 legless rope climb + 3 rope climb

Alternate btw a and b ( three intervalls each). Rest 2.5min btw intervalls

A: 3 DL ( use 60-65%)
B: 3 kipping deficit HSPU
C: 3 bar mu

Alternate btw a, b and c. If you fail to keep the rythm go as an amrap for the rest of time.

Rest as needed.