Box front squat 3 RM

5 x 5 aika ehkä yks pankidsa

Soutu 1000m

A,
Back Squat 3-2-1-3-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Complete as many rounds as possible in 15 mins of:
15 Deadlifts @43/30kg
12 Back Squats
9 Push Press
9 Handstand Push-ups
12 Pull-ups
15 Box Jumps @60/50cm
Goal:3+rounds

C,
Each for time:
Row 1000 m
Row 750 m
Row 500 m
Row 250 m

Rest 1:1 between efforts.

Tekniikkaa + työsarjat

3 rft
10 power snatch 42.5kg
13 ctb
16 ghd sit up
Rest 1:1
X 2 sets

Weighted pull-up 7x1

50%

For time:
40-30-20-10 Barbell curls
10-20-30-40 KB swings

Omatoiminen extea

4 x 4 V.1/120s