For time :

Row 5k

TC 23

Warmup / Recovery 20 minutes

Easy Bike
Banded Goodmornings
Ring Rows
Box Jumps

3 x 3min, 2 min lepo

Thruster 3,6,9,…
Yleisliike tangon yli 3,6,9,…

Strength (load)

Build up to a heavy weight in a complex of clean + hang clean.
2 x same weight before adding more weight to the barbell.

Accessory:
4-5 Rounds for quality and minimum rest:
8-12 Strict toes to bar, leg or knee raise
6/6 Turkish get up starts
6/6 Windmills
*Use moderate weight

40 Minutes Of :

13 Wallball Shots 20/14p
13 Box Jumps 24"/20"
13 Strict Pull-ups
13 Cal Bike Erg
13 Lunge Steps, each leg
13 Push-Ups
13 American Swing 24/16kg
13 Calories Row

Add each movement +2 reps every rounds.

5 rounds for time:
20 db snatch 45/35lbs
10 burpee

Tc 12min

4 x E2MOM
8-10 double db/kb floor press

- leave 1-2 reps in the tank

4 kierrosta:

10 kip swings
10 hollow to pike hold (maassa)
5 russian dips
2-3 bMU / 2-3 banded bMU / 2-3 Jumping bMU / low bar jumping bmu = tanko kumppareilla kiinni.

Timecap 15 min.

For time:

21-15-9 thrusters (42,5/30kg)
15-12-9 c2b
5-3-1 wall walks

40 cal soutu/30 cal pyörä
3 kierrosta lyhyt DT
40 cal soutu/30 cal pyörä
2 kierrosta lyhyt DT
40 cal soutu/30 cal pyörä
1 kierros lyhyt DT

Lyhyt DT
6 maastaveto
4 raaka rinnalleveto riipusta
2 työntö

Aikaraja 18min

Floor Press

Build to 1Rm in 20:00

• RPE 10