Three 4-minute intervals of

21-calorie row

Then, as many rounds as possible of
- 7 deadlifts
- 14 sit-ups

Rest 4 minutes between rounds.

♀ 155 lb ♂ 225 lb

Partner wod

AMRAP 12 mins
50 thruster @empty barbell
50 KB USA swing @24/16kg
Remaining time max meter row!

Goal : 1000+m on the rower!

Person A starts with Thrusters person B with swings. Both person must complete the thrusters and swings before moving on to the rower. You cannot help each other with the first two movements.

3 mins rest

AMRAP 12 mins
1000m row
50 KB burpee @24/16kg
Remaining time max rep Thruster @empty barbell
Goal : 50+reps

Person A starts with row, person B with burpees. Both person must complete the row and burpees before moving on to the thruster.

3 mins rest

AMRAP 12 mins
(Relay style )
250/200m row
5/5 KB snatch @24/16kg

Goal : 3+ rounds each person
One person completes a full round before you switch!

A1) shoulder press käsipainoilla boxilla istuen 3x8
A2) hauiskääntö 3x8
A3) kulmasoutu 3x8+8

A1) Tempauksen high pull riipusta 5x2
A2) tepmaus riipusta 5x2

Rowing intervals

5x500m Row

Rest 2min between intervals

For Time
10-9-8-7-6-5-4-3-2-1
DBL KB Deadlift
2-4-6-8-10-12-14-16-18-20
Box Jump Overs
@32/24kg
@24/20"

10min of
10 cal ski erg
5 light seal row
10 barbell RDL
3 box jumps

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Deadstop Deadlift
6x2 @85%
- full stop and re set after every rep
- calculate your work weight from 95% of your 1 RM
example:
1 RM is 100kg, 95% is 95kg so:
95x0.75=71,25kg for the 5x3
95x0.60=57kg for the 10 reps

Warm up
2 rounds
1:30 cardio machine
20 shoulder taps on push up plank
12-15 alt leg v-ups
12-15 ring row
12-15 kb swings
:30 bar hanging

Skills
Kipping Toes to bars + Knees to elbows and DU's

Strenght
3 sets of Strict Toes to bars / Leg Raises / Knee raises
3 sets of Strict or Kipping Toes to bars or knees to elbows

Accessory Work
4 sets
5-7 strict chin ups
10+10 suitcase deadlifts
30-40m bear hug sandbag carrying
rest 2-3 min bwn rounds

1:00 + 1:00 Banded Lats Stretch
1:00 Banded Pass Trough
7 + 7 Db Shoulder Press
20 Sit-ups
7 + 7 Db Bench Press
20 Back Extension
5 Wall walks

10 rounds, no rest between

3min bike
2min row
1min ski

Zone 2-3, basic conditioning.