9-15 min:

• 20-30 sec Dead Hang
• 5-15 sec Top Hold
• 20-30 sec Dip Support hold

Row

500m at fast pace, or stroke rate 32-36

Rest 3 min

8 sets:
150m at fast pace, stroke rate 32-36
100m at moderate pace, 28-32 SR
50m at easy recovery pace

500m at fast pace or stroke rate 32-36. Target the same time as in first 500m row.

4 Sets of 6
Rest 2 Minutes Between Sets.

This is the second iteration of this 4x6 effort, and we'll complete (4) in total. The aim is to steadily, through small jumps, increase our loading from week to week.

E2MOM 10min
6-8 deadlifts 70kg all sets did 8 reps every set

3-6-9-12-15.... 7min
Hang power clean
Box jumps
Finished 15 of both just in time

barbell deadlift

With barbell

Bicep curl 4 x 12 reps
Shoulder press 4 x 12 reps

Parallette HSPU x3-5
Strict Pull up/C2B x5-8
Rest 2-3min...

Laji 3A

For time:
25 m + 25 m sled push @ 30 kg

Result: ?

Laji 3B

For time:
1500 m run

Result: total time of sled push + run 6.38, 9./76.
Run 5.59

"One works, one rests"

2000 m Row
75 Ring push up
50 Power clean (60 kg)
100 Box over burpee
50 Power clean (60 kg)
75 Ring push up
2000 m Row

Mobility