Three sets of:
Jerk Balance x 3 reps
Rest as needed

For time:

• 10x1000m rowing intervals.
• Rest 60s. between the efforts.

Week2

OH Squat
15-5-12-3
115,155,135,205

In 10min, get as many of the following:
1,2,3,4,5...10 Deadlift @ 315#
2,4,6,8,10...20 HPSU

Got 81 reps

4 Rounds for time:
40 Double-under
30 Hang Power Clean
20 Bar-Over Burpee

Treeni 3​: Skill + strenght for quality
warm up: olkapäälämppä
1. 6 rds:
every 90sec
max set of kipping/butterfly pull up/c2b

1. Strenght: 4rds:
2. 6 tempo front squat. (3s down, 3s at the bottom, 1s up) ( Easy with the loading, but with tempo you can make this quite demanding. Perfect squat form.)
3. 20s ring row hold. keep your shoulderblades down
4. 20s dip hold. Keep your shoulderblades down
5. Plank hold 30-60s. Perfect back and shoulder form.

Emom 18: (6rds)
1)DU 10-50
2) 10 double kettlebell front rack front squat
3) rest

5 rounds “Bulger”
150 Meter Run
7 Chest-to-Bar Pull-Ups
7 Front Squats
7 Handstand Push-Ups

run 5k

Slow because of darkness and no headlamp

For time,
800 m Run w/plate 25/15
Then, 14 rounds
5 Strict pull ups
4 Burpee Box Jumps
3 Cleans, 185/125
Finish,
800 m Run w/plate 25/15