Seal row 5-4-3-5-4-3

7 burpees
4 cal assault airbike
3 dumbbell right arm push press
3 dumbbell left arm push press
you go, I go - swap end of each round

• 45s. Row/Bike - Air squat
• 45s. Row/Bike - Ring row
• 45s. Row/Bike - Sit ups

• 45s. Row/Bike - Push ups

• Mobility...

Etukyykky
2x5 @ 69%
2x3 @ 73%

5 Bench press (~80%)
10+10 Bicep curl w/ DB's
10-20 GHD sit up

Rest as needed.

EMOM 30min:
- 5 wall ball
- 3 bar facing burpees
- 1 squat clean

(all 3 movements every minute)

A,
3 rounds for time of:
MAx Echo Bike Calories, 5 mins
200 Double Unders
Farmers Carry, 2x32/24kg 100 m

Score is your time minus total accumulated calories on the bike.

Goal: Sub 30 min

B,
5 rounds for quality of:
Chin Over Bar Hold, 10 secs
5 Pull-up Negatives
3 Strict Pull-ups
Rest 2 mins

You go i go for time:
• 120cal row
• 100 kb swings 24kg kb
• 80 pull ups
• 40 thruster 42,5kg (barbell picked from the ground)
• 20 toes to bar

105 min
Warm up for 20 min

1.WL
A. Clean from blocks
4x2
x70-75 % / "2 reps in the tank"
New set every 3 minutes
- 52.5 kg

B. Clean pulls
3x3
x100 % of your clean 1 RM
90 s. Rest between sets
- 70 kg

C. Split jerk
4x2
x70-75% / "2 reps in the tank"
New set every 3 minutes
- 50 kg

2.Conditioning
2 rounds for quality and frequency:
20 Power snatch 25 kg - 1.35, 1.27
60 s. Rest
20 Thruster 25 kg - 1.05, 1.01
60 s. Rest
10 Bar facing burpee - 0.38, 0.31
60 s. Rest

3.Core and shoulder health
- Not done

1. Row 12 cal
2. Ski erg 10 cal
3. Assault bike 8 cal
4. Rest