3000m ROW
6 min Rest
2500m ROW
5 min Rest
2000m ROW

Keep same space. Try to find good rythm and form for 5K row

5 Rounds For Time of:
10 Power Cleans 60/40Kg
10 Burpees

Within 5 minutes:
12 ”Lagom” Swings (32kg)
12 Burpee-Box jumps over box (60cm)
10 ”Lagom” Swings (32kg)
10 Burpee-Box jumps over box (60cm)
8 ”Lagom” Swings (32kg)
8 Burpee-Box jumps over box (60cm)
AMRAP – Thrusters (30kg)

(Score is total reps)

AMRAP 30 Min.
10 Med Ball Cleans
20 Double unders 200 SU´s
30 Squat clean 40/20 kg

EMOM x 7:

1 power snatch + OHS + squat snatch

@ 72%

Warm up(10)
10 jing jangs
10 plyo
10 heel grab
10 knuckle draggers
10 knee grab
10 mountain climbers
10 heels to rear
10 jing jangs

WRK(15)
WRK for 15:00 mins
5 upright row/ring row/pull ups
10 burpees
15 straight leg deadlift
20 sit ups

Finisher
50 cross crunch
1:00 samson stretch

for time

20 back squat 25 kg
30 double under
20 kb. swing 16 kg
20 double under
20 push press 20 kg
30 double under

5 min on the min: 5 x burpee box jump (50cm), then AMRAP of chest-to-bar pull-ups

5 RDS FT:
5 Jerks 70Kg
10 Box Jump Overs 60cm

kelkantyöntö/veto 40min. Airdyne 10min. Soutu 10min.