Row 10 x 250 with 1:30 rest. Use your 1000m pace. Publish your average time.

ARNOLD PRESS / ROMANIAN DEADLIFT SUPERSET*

A1) Half-Kneeling Single-Arm Arnold Press:
4 x 5-8

A2) Barbell Romanian Deadlift:
4 x 5-8

Use a heavy load for the rep range that allows you to move with perfect form, heavier than last week. Keep rest to a minimum, 30-60 seconds between movements.

*Warm up and then perform a set of Arnold Presses, followed by a set of Romanian Deadlifts. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 4 of 8

---

Every 3 Minutes for 7 Rounds:
7 Burpee Box Jump Overs
10/7 Calorie Bike Sprint

Go hard on each round, but not all-out efforts. Aim for consistent times, within a few seconds from fastest to slowest.

AMRAP 15

GHD 10 reps
KB swing @ 32 kg 10 reps
Row 500 m

Vauhtipunnerrus 3 x 15

3 rounds (amraps), 4min ON, 2min OFF:

12 T2B
20 DB snatch 55lb
12 BBJO

Row for 10 minutes, try to keep a steady pace.
Result as meters and/or calories.

30 squat snatch @60/40kg for time

Push press with increasing weights EMOM every 2 minutes. 10 total sets

30 minutes
200 singles
10 squats 135 lbs
10 deadlifts 135 lbs
50 sit ups

Amrap 20 min.
- 250 m run.
- 10 toes to bar (pies a la barra).
- 15 wall ball (9/6 kgs) (balón a la pared).
- 20 deadlift (60/40 kgs) (peso muerto).
- 25 sit-ups (abdominales).