Go every 4:30 x 5 rounds;
500 Meter Row
1:00 Single Unders

Looking for consistent or slightly increasing row speeds.

Single Leg Banded Hamstring Curl: 3 x 50 each. Rest as needed.

Back squat 1 RM, then sets @ 80%, 60% (choose reps)

Maastaveto 6 x 2 x 80%

Raakarive + saksiin työntö
4 x (1+1+) x 70%

Boksihypyt 20 ( 5 x 4)

Push press
5x10

Four sets of 2 reps

1:00 Row (22-24 SPM)
30 DU
1:00 Row (25-27 SPM)
30 DU
1:00 Row (28-30 SPM)
30 DU

Amrap 5'
1km Bike erg
Then time remaining:
12 thrusters 40kg
12 ttb
Rest 5'
Amrap 5'
1 km bike erg
Then time remaining
9 thrusters 50kg
9 ctb
Rest 5'
Amrap 5'
1 km bike erg
Then time remaining
6 thrusters 60kg
6 ring mu

Amrap 18
20 alternating dumbell snatch 24kg
20 box jump over 60cm
20 hang dumbell clean and jerk 24kg
20 cal bike erg

A: 8min emom
3x plyo push ups
B: Bench press 10x5, Amrap sista setet
C1: Strict chin ups 3set
C2: SA Kb press 3set
D: 4rft
10cal renegade bike
10 burpees
E: Cable triceps push down 3set

Power clean 1 rep max