4 RFT
400m Run
500m row
50 DU

Row repeats 10 sets @ 2.20 / 500 m
Don’t deviate more than 0.5 sec from pace.
Rest 2:30 minutes between sets / double rest after 5 sets
Damper setting between 3-4
Stick to the pace !!!

21-15-9
KBS @24/32kg
Box step ups 50/60cm
TC 5min

5 Minutes of Parasympathetic Breathing

Overhead Squats
Burpees

RX: 95/65

A. EMOM 10 min
5 MU
10 Hand Stand Push up

B. 4x3 Behind the Neck Jerk
65% 65% 70% 70%

C. 12 Incline Bench Press
8 Batwing Row
Repeat 4 times

D. 15 Chin ups
15 DB Bench Press
Repeat 3 times

EMOM 8
1-60 yard shuttle 5, 10, 15

(Deadlift 70 kg, push press 50 kg,KB swing 24 kg, Box Jump 24 inch,Burpee, Bench press 60 kg)21,15,9

Every minute, on the minute, for 6 minutes:
Snatch x 2 reps

Loading per set (by % of 1-RM): 40, 45, 50, 55, 60, 65

Followed by…

Every 2 minutes, until you miss the same weight twice:
Snatch x 1 rep

Loading per set (by % of 1-RM): 70, 75, 80, 85, 88, 91, 94, 97, 100, 101+, 101+

Osio A 0:00-8:00

Amrap 8 min

20 cal soutu
10 burbee over rower
10 kahvakuulatempaus 8kg

1 Väliaika 2:58
2 Väliaika 6:22
Tulos 99

Today we could do the checklist or a WOD for time:
21-15-9
BW bench press
Pullups

I did the checklist.
Did 500m row, 1:51, 1 point
10 minutes of pushups, 162, 3 points.
Max box jump, 20", 1/2 point.

I think I now have 24 points.