Seal row 5x3

For meters

Row 30 minute

15min TC:
10 rounds of
15 wallballs 9/6kg
30 DU

50 min

1 min 30 sec walk / 2 min run
7.23 / 5.24 min/km
6.77 km
133/159

For quality:
30 ring rows
30 ring dips
15 muscle-up progressions with toes on the floor

Partition the reps into sets as needed.

5 rounds for time:

• 10 burpees
• 10 push presses w/ dumbbells
• 250 m row

Clean&Jerk tekniikkaa koko tunti

Box jump
Toes to bar
Goblet squat
DU

AMRAP 20 min of:
- 20 DU.
- 3 OHS (35/20 kgs).
- 3 burpees over the bar.
- 1 rope climb.
- 20 DU.
- 6 OHS (35/20 kgs).
- 6 burpees over the bar.
- 1 rope climb.
- 20 DU.
- 9 OHS.
- 9 Burpees over the bar.
- 1 RC.
- 20 DU.
- 12 OHS.
- 12 burpees.....
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5 Rounds For Time
Row 500m
Run 400m