28 min row, basic condition

For 40 minutes perform as many rounds as possible:
15/12 cal ski
10 KB swings 24/16 kg
5 DB thrusters 30/20 lb
60 s rest

Add 3 reps to thrusters every round.

2 Sets:
30 GHD Sit-ups
10 Strict Toes to Bar
Rest as Needed Between Sets.

Back Squat

4-4-4-4

Go Every 3:00

6x 4min. windows:
A: 30cal Row + 6 Ring Muscle up
B: 30cal Row + 13m HS-walk

And then...

4min. Window:
Max weigth:
Squat clean + Front squat + Hang Squat clean

A. EMOM 10 minutes
even 3 hspu
odd 4 strict pull-ups
-hspu were difficult. about 1/2 strict, the rest kip
-pull-ups easy, but felt good.

B. BTK push-press. 10-10-8-8-6-6
-95x10,115x10,135x8,145x8,155x6, 165x6
-perfect weights. difficult but doable.
-need more of this.

C. Row 3k for time
-10:40.2
-legs felt dead today. breathing was fine, just lactate in legs. 1st 1k around 3:30, then slowed considerably through middle. Last 400m pulled hard.

D. 3x10 ring row. rest 2 minutes.
-done. felt good. going forward, keep hand externally rotated throughout

A: E30S for 10min
1x Power snatch @ light weight
B1: FC Split squats 3x8/leg
B2: Dips 3set
C: 15min emom
3x Burpees/boxjumps/Burpee box jumps

• For Time:
One-Arm DB Hang Power Clean & Jerk (22.5/15Kg) 20 reps (switch arm every 5 reps)
Row 500 m
One-Arm DB Hang Power Clean & Jerk (22.5/15Kg) 20 reps (switch arm every 5 reps)

1rm nousevat

5-10m HSW
1-2 rope climbs
10 pull-ups

1 liike/min