3 Minutes ON: 3 Minutes OFF x 5
- 1000m BikeErg into Max Air Squats

Score : Air Squat reps

"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

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

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

With barbell

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

barbell deadlift

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

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.

1a) DB Zottaman Curls: 2 x 20. No rest.
1b) Banded Hammer Curls: 2 x 20. Rest 60s-90s.

Deadlift with belt 3x5