Rowing intervals

60x30sec/30sec rest
(1min rest after every 5:e interval)

Superkids:

3 x maksimimäärä leuanvetoja

Ninjat:

3 x 5 lisäpainorinta tankoon

3min EMOM
3 Snatches
3min EMOM
5 Snatches
2min rest
1x10 Snatches

All Full Snatches

For time:
22 DL 70kg
200 mt farmer walking 24kg
22 thruster kb 12 kg
200 mt run
22 pull up
400 mt run
22 oh sq 30 kg
800 mt run

Otm 20
Squat clean + front squat + 2 x jerk

5 rounds
10 pendlay row 115/75
10 hang cleans 115/75
10 Lunges (each leg) 115/75

Otm20
Tempaus kyykkyyn ja 2 x valakyykky n. 60% tempausmaksimista

BTN jerk + OHS 5x(1+2)

6 min AMRAP

4 thrusters (115) unbroken
4 chest to bar pullups

105 min
WU for 15 min

A.
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.

B.
Take 15-20 minutes to build to today’s 1-RM Clean
25 35 45 50 55 60 62.5 65 x.

C.
Three sets of:
Halting Clean Deadlift x 2 reps @ 110-120% 70 72.5 72.5
(pause 2 seconds at mid-thigh)
Rest as needed

D.
For time:
Row 2000 meters
50 Chest-to-Bar Pull-Ups > 25 strict pull up, torn hand
Row 1000 meters
25 Chest-to-Bar Pull-Ups > 15 strict pull up, torn hand

Result: 21.10
167/184