5 sets, 2min rest between
1 Set:
2 rounds
10cal row
8 Burpee over Tower
20 DUs

Tempo Front squat 4x5 reps

“Ecod”

5 x AMRAP 4’:

9 Cal Row or Bike

15 Burpee Box Jump

21 Double Db snatch 22,5/15

Rest 1’

Team of 2:

Buy in: 2000 m row

10x
21 DU
15 Box Jump @60/50cm
9 Power Snatch @50/35kg
3 Synchronized OHS @50/35kg

*Each athlete complete one full round, then switch

Then AMRAP burpee over the rower :)

TC: 40'

2 x 12 min / 6 min easy
Row two 12 minute pieces. Row for six minutes at light pressure between each piece.

-Build up, little back and again up/rest as needed
-Sets 3&6/with little pause in bottom

25-20-15-10

Kb swing
Wall balls @20 lb
Hsw

8-6-4-2

MU
Squat cleans @60kg
Push jerk

Uimaan :)

Front Squats
5-5-5-5

Romanian Deadlift
10-10-10

Bulgarian Squats
20-20-20