Total 90min
A.
500m row, x 3: 8 HSPU, 8 T2B, 8 box jump 20"
B.
For time:
20 Deadlifts (315/215 lbs) > skaalattu 70kg
30 Box Jump-Overs (24”/20”)
40 Kettlebell Swings* (24/16 kg)
50 Double-Unders
50 Calories of Rowing on Concept 2
50 Double-Unders
40 Kettlebell Swings* (24/16 kg)
30 Box Jump-Overs (24”/20”)
20 Deadlifts (315/215 lbs) > skaalattu 70kg

Result: 19.07
Avg/max HR 172/186
C.
4000m row, 2.30/500m
Mobility

100 sit-ups
4 rds
10 snatch 50 kg
20 ring dip
30 squat

Total 90min
A.
Three sets, not for time, of:
Russian Leg Lifts x 6-8 reps
Double-Unders x 30-50 unbroken reps
Turkish Get-Up x 2-3 reps each arm 12kg, 16kg, 16kg

Skillwork for 20min:
4 sets of BMU
4x10 pull ups

B.
Six sets of:
Power Snatch from Mid-Thigh x 4-5 reps > vaihdettu hang snatch from mid thigh x 2 reps
(straps are ok if you have them)
Rest as needed

C.
Back Squat @ 30X0
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%

D.
1000m row

5 rounds of the following triplet:
Dumbell Bench Press x 8
Single Arm Dumbell Snatch x 5 (each arm)
alternating jumping lunges x 20

AMRAP 4 min:
- Cluster (40/25 Kgs).
- Bar facing burpees.

1 min rest.

AMRAP 3 min:
- Cluster (50/32,5 Kgs).
- Bar facing burpees.

1 min rest.

AMRAP 2 min:
- Cluster (60/40 Kgs).

-Skin the cat
-Pitoja, käsien levitykset
-Etu + Takavaaka

In a team of three, for time:
Row 2500 metres
250 Wall-ball shots, 20-lb. ball
Row 2500 metres

Every two minutes the working athlete stops and 5 burpees are performed by the other two before the workout is resumed. Partition the work any way. One athlete works at any time.

21-15-9
Deadlift 225#
Burpees over the bar

5 rounds of:
alternating between toes to bar and knees to elbows (all super slow and strict)
Back extensions (using 25 lbs for some and going super slow and strict)
lots of stretching and loosening up.

Push Jerk 10x3