Metcon (time)

For time: 2000m row.

TC: 12 minutes

Metcon (interval, reps)

For 5 rounds, EMOM:

1: 5-10 Strict pull-ups
2: 20/15 calories row
3: ME DB. snatch, alt. arms
4: Rest

Accessory:

3-5 sets of:
20 JM press. Light weight. Rest 2 min between sets.

Accessory:
50 Weighted sit-ups. Split anyhow.

Metcon (reps)

AMRAP in 12 minutes of:
10 ”2-for-1” wallball shots 20/14lb
16 Goblet reverse lunges (8+8) 24/16kg

Back squat VK3/4
3/6/3/6/3 reps

3x = @85%
6x = @75%

Deadlift

10x50%, 8x60%,5x70%,3x80%
send off 2:30

2x85%, 1x90%,1x95%, 1x100%,3x1x102-110%
send off 3:00

Pause front squat

5x5@heavy. 3 sec pause on bottom. (no horizontal plane)

SO 3:00

Power snatch

1-1-1-1-1

10 rounds every 1:30

3-5 shoulder press @ moderate weight
10-15 V-Ups

6 x alkavalla 2 minuutilla
1 tempaus riipusta + 1 tempaus polven alta, rakenna maltilla

“The Rotator”
AMRAP 12
9 Front Squats 35/25kg
6 Handstand Pushups
30 Double Unders