For time:

1 000m row
50 rower facing burpees
1 000m row

8 sets x 3 min ON/ 1 min OFF
A:
6/6 Kb snatch
6/6 Kb front rack lunge
30 Double under

B:
12 wall ball
12 box jump@60/50cm
30 Double under

Alternate A & B

Easy 1000m Row with nose breathing only

"Joker"

For Time
1-2-3-4-5-6-7-8-9-10 reps of:

Toes-to-Bars
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (70/100)

Lisäpainoleuanveto,

3 x 5

EMOM 24 min

*8 cal row
*2-4 chest to bar pull ups
*10 sec ring support (L-sit)

20 kierrosta aikaa vastaan:

• 20cal BikeErg
• 5/5 bulgarian split squat @20kg kiekko

EMOM 16'
1: 12 DL @60/40kg
2: DL hold
3: 6 Push Jerk
4: Barbell Front rack hold

EMOM40
- 6 deadlift @150kg
- 6 bench press @95kg
- 6 squat clean @75kg
- rest
*so total of 10rounds with 1min rest between rounds.

optional: 10-20min skillwork of your choice, for example hs-walk, mu’s

3rds, alternating a&b 3min on/2min off
a) AMRAP 3
6 huspu
12 dumpbell power clean (RX:2x 15/22,5kg)
18 airsquats

b) AMRAP 3
6/8 cal ski
12 db stoh (RX: 2x 15/22,5)
20 box jumps

accessory
3 rds:
10+10 pystypunnerrus käsipainolla
10x cuban press kuminauhalla
10x kauniisti hallittu low bar- leuanveto (lavat pysyy alhaalla, vastaote) 10x banded pull down (kokeile sinistä kumpparia)