8 sets of:

• 500m Row
  *Increase pace every 100m

1st 100m @2k pace +10sec
2nd 100m @2k pace +5sec
3rd 100m @2k pace +0sec
4th 100m @2k pace -5sec
5th 100m @2k pace -10sec

-Rest 2min between sets-

AMRAP 38, With Partner

Row Calories
10-11-12-13-14-15....Add one more each round
8 Deadlifts 70/50kg
8 Bar Over Burpees

IGYG

Clean & Jerk

A) E75SEC X5

• 1 Squat clean + 1 Split Jerk (1s pause below knees + 1 sec pause in split jerk catch) @70-75%

-rest 2-

B) E75SEC X5

• 1 C&J

@75-80%

-rest 2-

C) E90SEC Untill Days Max

• 1 C&J

Front Squat

2 Waves:

3-2-1

*3 @70-75%
*2 @75-80%
*1 @85+

*rest 2min between sets. Add weight second wave

Metcon

Chipper For Time:

• 50 DB Snatch @35lbs
• 50 Cal Row
• 50 Lateral Burpee Over Rower
• 50 Cal Row
• 50 DB Snatch

LÄMMITTELY
2 x 40/20
1. Hiihto
2. Vaaka seinällä oik.
3. Vaaka seinällä vas.
4. Mittarimato paikallaan
5. Lapojen lähennys olkavarsi aukikierrossa

1 x 60s.
1. Ristikkäinen tuulimylly
2. AKK - ojennus
3. Nelinkontin käden alivienti + kierto ylös
4. Selinmakuulla jalan kierrot

VOIMA
Liikeparina - 3 x 8
1. Goblet squat kanta korotettuna
2. Sivutaivutus kk

AMRAP 15 min
20 x lankussa painon siirto
20 x istuen hyvää huomenta
20 x istuen jalan nostot
20 x pull over selinmakuulla (extra: jalkojen lasku)

E5MOM x 5-8

100m shuttle run (moderate pace PK2- VK1)
250/200m row (moderate pace PK2- VK1)
100m shuttle run (moderate pace PK2- VK1)

• remaining time easy pace bike

EMOM30

1: 14 alt. db snatch 26/20kg
2: 12 burpee over db
3: 10 push press 2x26/20kg
4-5: 32 cal row
6: rest

1 squat clean @ 80-82% of 1 rm

Snatch pull

5 x 3 @ 95-100%1RM snatch, rest 2:30-3:00

Every 2 min x 6 sets (each):
A. 6-8 strict HSPU + 5-8 ring pull ups
B. 10-12 pistol squats + 8-10 strict T2B

FOR TIME

• 5 minute erg
• Run 4 km