3x400m row
1min rest in between each row
After the row do:
100 DU’s, if you fail do 10 burpees

-2min rest-

3x300m row
1min rest between rows
After the rowing you do:
100 DU’s, failing costs you 10 burpees

-2min rest-

3x200m row
1min rest between the rows
After the row, do:
75 DU’s, for those who fail, do 10 burpees

-2min rest-

3x100m row
1min rest between
After the row, do:
75 DU’s, fail and do 10 burpees

25 strict pull-ups
50 kettlebell swings 16kg
50 burbees
50 kettlebell swings 16kg
25 strict pull-ups

3-5 rounds for quality time:

10 Douple kb snatch
8 t2b
12 box over jump

On the 10:00 x 3 Rds

250m Row
15 t2b
15 wb
250 Row

Score is slowest round

Split jerk 4-4-3-3-2-2-1-1

EMOM X 5' OF:
5 SNATCH 50/40 40/25
5 BURPEES LATERAL
REST 1'
EMOM X 6' OF:
6 SNATCH
6 BURPEES LATERAL

5 x 5 Leuanveto myötäotteella
*Lisäpaino jos mahdollista - Jätä 3 toistoa varaa sarjoihin.
*Kahden minuutin lepo sarjojen väliin
*Kaikki sarjat samalla painolla

5 ROUND OF:
15/10 CAL BIKE OR 22/15 CAL ROW
10 ALT DB SNATCH 22.5/15 15/10
THEN....
5 ROUND OF:
15/10 CAL BIKE OR 22/15 CAL ROW
10+10 DB CLEAN AND JERK

15 Clean & Jerk 40/30kg

15 Clean & Jerk 50/35kg

15 Clean & Jerk 60/40kg

TC: 10 min

• 2min. Row/Bike

• 1 rnd:
  5+5 Scale w/ stretch
  5+5 Spider lunge
  5+5 Up&down dog

• 1min.: Row/Bike

• 2 rds:
  6 Deadlift
  6 Muscle snatch/clean
  6 Press
  6 OHS

• Mobility...

• 2 rds:
  4-6 Squat snatch
  4-6 Clean & jerk
  4-6 Hang Squat clean