5000m row for time
*every 2:30 do 10 burpees over rower

For time
4 sets of
20 cal row
10 lateral burpees over the erg
20 x
10 lateral burpees over the erg
20 cal row
Rest 2' between sets
X= 1) dumbell snatch 24kg
2) single arm dumbell thrusters 10+10
3) dumbell cej
4)single arm dumbell oh squat 10+10

In 3:00 minutes
18 cal row
18 ttb/ctb
Amrap power clean 70kg
Rest 90" between sets x 6 sets

Herkistelyä ennen ykkösiä
@<95%
Rest as needed

Superset x 3 rounds

Supinated Grip Barbell Rows x 10
Rest 30s.
Trap 3 Shrugs x 10-10-10
Rest 30s.

• Not too heavy, focus on great quality and range of motion

AMRAP 10

10 Burpees
7 + 7 One Arm DB Push Press
20 Russian Twist
14 Squat w/ DB

5 sets:
3 bench presses @RPE 8
6-10 DB bent over rows
2,5 min rest

Complete as many rounds as possible in 15 minutes of

• 50 double-unders
• 25-ft overhead walking lunge, arm 1
• 25-ft overhead walking lunge, arm 2

♀ 35-lb DB ♂ 50-lb DB

For time:
18-15-12-9-6-3
Thrusters 35/25kg
Power Snatch 35/25kg
TTB

Syklin toinen viikko.