5 rounds for time:

20 cal row
10 dl (@ 50-60% of max)

VX7A

EMOM 8min

1. 15cal row
2. 15 wall ball

Every 2:30 x 6 (15min)
4 Front Squats + 6 Deadlifts
- Work on positions and speed out of the bottom.
Score: Total weight

6 sets of 3 Power Cleans
- No TnG, drop the barbell after each rep
- Rest 2mins btw sets
Set 1: 60% 1RM Power Clean
Set 2: 65%
Set 3: 75%
Set 4: 80%
Set 5: 82%
Set 6: 85%

1. 12 Askellus boksille
2. 15-20 Kahvakuulaheilautus
3. Kelkka

4 x 8 V.2/120s

Tekniikkaa + työsarjat

A,
Complete as many rounds as possible in 30 mins of:
2 rounds of:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
--then--
Row, 500/400 m

Goal: 8+ rounds

B,
For quality:
50 Band Pull Aparts
5 Prone Snow Angels, pick load
50 Band Face Pulls
5 Prone Snow Angels, pick load
50 Banded Straight Arm Pull Downs
5 Prone Snow Angels, pick load

Weighted “Baseline”
500m Row
40 DB squats
30 Situps with plate
20 Pushups plate on back
10 Weighted Pullups