As quickly as possible
50 burpees

Conditioning
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30 Calorie Row

Biking outside for 90 mins

A: Snatch 8x1@heavy weight
B: Deadlift 5rm
C: Strict pull ups 3set
D: SL Standing leg curl 2set
E: SA Seated rows 2x12/arm
F: DB biceps curls dropset

Row

6x12 minutes, rest 3 min

Käytä sykemittaria. Koko soudun ajan souda 82-87% maksimisykkeestä.

Tätä soutua EI VOI soutaa oikein ilman sykemittaria!

2-person partner deadlift

A: 8min emom
1-3 box jumps
B: Back squat 5rm @RPE 7 + 2x5 @90%
C: Clean pull 5x2, fokus på form
D: Superset x3
D1: Incline bench press x8
D2: DB powell raise x8-12/arm
E: Superset
E1: Isometric copenhagen adductor exercise x30sek/ben
E2: Banded ab crunches xMax

400m per partner, 50m at a time. Partner not pushing carries plate 25kg
Sled weight 100kg

For time - TC 18'
150 du
50 c2b
40 dl at 60kg
30 burpee box jump overs
40 dl at 60kg
50 c2b
150 du

Shoulder press 3-3-1