10 x 1:45 minutes row and 1 minute rest

Record average 500m pace

Stay consistent

Push press

5 x 75 %
3 x 85 %
1+ x 95 %

Deadlift 3x12 AHAP ( deadstop)

rest 90 sec between

Back Squat

3-3-3

Go every 3:00

For time:
2k Row
25 Power Snatches @35/25kg
1k Row
25 Power Snatches
500m Row
25 Power Snatches

• Rx+: 42.5/30kg
• Time Cap 25:00
• Row Options: C2 Bike: 4km, 2km, 1km Ass Bike: 90/80, 60/40, 30/20 Ski: As with rowing

5min Amrap
Clusters 42,5kg/35kg
Rest 5min
5min Amrap
Bar facing burpees
Rest 5min
5min Amrap
Jumping lunges

• Rx+ clusters 60kg/45kg
• Tulos on kaikki toistot yhteensä

7x 60s ON / 30s OFF

1) monostructural
2) 12 kbs + box over jump remaining time
(Total 21min)

"Metcon (time)

21-15-9 Reps for time:
Box jumps 30”/24”
KBS 36/28 kg

Timecap: 8 minutes"

Practice 30min Hs hold
- Wrist circles 10/10
- Flexers 10
- Extensor 10

• Facing down against wall squeeze tight hollow for 10s on 10 off for 4rnds.
• Facing down lift pvc pipe with narrow grip 20s hold 40s rest for 4rnds.

Näiden jälkeen taidon mukaan:
- Box hs hold
- box hs moving
- Hs hold facing wall
- shoulder taps
- pelvis taps
- Hs hold side ways against wall
- free hs hold

Push press,

50 % x 5
60 % x 5
70 % x 5