1000m Row, easy (warm-up)

5x
500/400m Row, moderate
1:30 Rest

5x
250/200m Row, hard
1:00 Rest

5x
500/400m Row, easy
1:30 Rest

1x Tempo split jerk (3sec down)
1x Split jerk

Clean & Jerk

A) Build To a Technical Max

• 2 DnG Clean & Jerk

B) E90SEC X9

1-3:

• 1 C&J @95% from 2RM

4-6:

• 2 C&J @85% from 2RM

7-9:

• 3 C&J @75% from 2RM

Back Squat

• 3x2 @85-90%
• 3x1 @95%

*Rest 3min between

Metcon

E3MOM X4-6 (fiiliksen mukaan)

• 10 Pistol Squat
• 7.5m HSW
• 10 DL @60kg
• 7.5m HSW

Accessories

3-4 Sets For Quality:

• 20/20m KB Mixed Front Rack OH Carry
• 30m Heavy Farmers Carry

4 kierrosta
- Kuulan veto/siirto lankussa x 10
- Super settinä max timanttipunnerrukset
- Yhden käden kulmasoutu / penkiltä soutu x 10/käsi
- Weiters press toispolviasennossa x 10/käsi

AMRAP 20
- Rive x 20
- DU x 25 / SU x 50
- Yhden käden heiluri x 20
- DU x25 / SU x 50
- Askelkyykky x 20
- DU x 25 / SU x 50

5 x 400m run.
Rest as needed.
Try to increase pace every round

1)
E2:00 x6, vuorotellen A/B:
A: 8+8 db row + 4 push ups
B: 12 back squat

2) 15min:
8-10-12-14… cal machine
15 abmat sit ups/ 12 db plank pass through
5 ring row
5 burpee

6 sets of tomfoolery

• @100%

3x3 sets of Shenanigans
- @100%

Amrap8 x3

Amrap1:
10 push up
10 ring row
10 mountain climber
-2min rest-
Amrap2:
10 plate gtoh
10 plate reverse lunge
10 r.twist
-2min rest-
Amrap3:
10 cal bike erg
10 knee raise
10 air squat

Rope climb, HSPU + T2B

25 minutes for quality

2 Rope climbs
4 HSPU
8 Toes to bar
1-2 min rest
Accessory:
Seated facepull with a band 5 x 20
Seated DB/KB 1-arm shoulder press, 5 x 10 /arm / light

40 min moderate
2 min ski / 2 min bike erg

Hip thrust penkiltä 12-10-8