5 x 500 metres Rowing
( post your best time in the 5 sets)

12 min AMRAP

3 Hang squat clean 60/42,5kg
3 Wall ball
6 Hang squat clean
6 Wall ball
9.....
9....
12...
12....

1a) 3XME Strict HSPU + ME Kipping HSPU – rest 30 sec.
1b) 3X25 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X3 Snatch Grip Behind the Neck Press – heavy, rest 30 sec.
1d) 3X8 Good Mornings – heavy, rest 30 sec.

1a) 3/1, 4/6, 3/4
* 45lbs plates w/ ab mat
1b) 35lbs
1c) 115
1d) 115

For time:
- 100 m run.
- 10 burpees.
- 10 wall ball shots (9/6 kgs).
- 150 m cuestas cargando balón medicinal.
- 10 pull ups.
- 10 box jumps (24"/20").
- 250 m run.
- 25 burpees.
- 25 wall ball shots.
- 300 m cuestas cargando balón medicinal.
- 25 pull ups.
- 25 box jumps.

4x6 / rest ~2min

50 squat
50 pull up
50 sit-up

#Strength | 5-5-5-5-5 reps of:

• DB push press (16 kg)

Threes sets of ten reps, report weight used.

3 x 3 - 5 tiukka HSPU tai negatiivinen HSPU

Sen jälkeen 2 x 6 deficit HSPU boxilta / polvet boxilla

Complete 20-15-10 reps of the following:

40kg Clean
Box Dips