With a partner, for time

4 x 500 m row in turns.

Other partner rows while other partner rests. Both row 4 rounds, together 8 rounds of 500 m.

Row 600m/500m + 2 Rounds of Cindy

High hang snatch
2-2-2-2-2-2 use 20 minutes for this one
-start from ~70 % and build up, not more than 90%

Every 2 min 30sec for 10 times (25min)
1 squat clean + 1 front squat + 1 split jerk @60-100% of 1 rm clean&jerk.
If you are beginner you can this complex twice with the lighter load every 2min30sec,

3 x 3 min AMRAP + 3 min rest in teams of three

AMRAP 1
Max distance prowler push, each team has 1 prowler (20/10kg)

AMRAP 2
Max cals on assaultbike on 30 sec intervals, one cycles while two rest

AMRAP 3
Max reps DU, all can jump at the same time

Result: the reps completed

Raaka tempaus + valakyykky
(3+3) x 2,
(2+2) x 2,
(1+1) x 3,
kevyt paino ja keskity hyvään valakyykkyyn

Tempaus veto 4x3 @1RM tempaus

Barbell cycling

3 rounds, E2MOM (one round is 6 minutes)

8 Power Snatch
8 Power Clean
8 Power Clean + STOH

Every 2nd minute do one set of lifts. They must be touch and go. Use different weight for different movements.

1st round RPE 3
2nd round RPE 3 to 4
3rd round RPE 4

Every 3 minutes x 5
5 reps V1 Tempo pause front squat
-3 sec tempo down, 3 sec pause at the bottom
-mikäli edellinen viikko meni iisisti niin nyt pieni korotus, mutta maltilla. Yksi sarja lisää viime viikkoiseen.

90 secs on : 90 off (10 intervals 5/5)
A. 50 DU's + Max wall balls ( scale reps down on DU's or do singles)

B. 10 STOH 60/40kg
5 Muscle ups ( scale to bar or take reps down)
Max Burpees

Post total reps to WODconnect A+B

15 wall ball,
15 KBS,
15 cal row