1:00 easy row -> :30 mod row
1:00 easy row -> :30 mod/fast row
then same thing with ski erg!

Do some streching overall for your body and mostly for those areas you need on row and ski work.

21-18-15-12-9-6-3 reps for time of:

• Sumo deadlift high pulls
• Lateral jumps, over 20-inch/24-inch obstacle

Weights: ♀ 65 lb ♂ 95 lb

I go U go

For time:
40 box jumps
20 clean and jerks, 40 | 25 kg
40 box jumps
20 clean and jerks, 50 | 35 kg
40 box jumps
20 clean and jerks, 60 | 40 kg
40 pistol squats
10 clean and jerks, 70 | 45 kg
40 pistol squats
10 clean and jerks, 75 | 50 kg
40 pistol squats
10 clean and jerks, 80 | 55 kg

♀ 20-in. box
♂ 24-in. box

Time cap: 30 minutes

A: 10x 30 on/30 off jumprope
B: 10min emom 3x height jumps
C: Bulgarian split squat 3x8/ben
D: 3rft
400m run
30 rkb swing @24kg Kb

4x40sec 3min rest between
25min rest
4x40sec 3min rest between

All put row, damper @1

A,
For time:
30 Clean & Jerks@60/43kg
40 Box Jump Overs @60/50cm
15 Clean & Jerks
20 Box Jump Overs

Goal: sub 15 mins

B,
For quality:
3x5 Tempo Pull-ups, pick load
3x6 L/6 R Tempo Reverse Lunges, pick load
3x10 Alternating Single Arm Dumbbell Bench Press, pick load

Tempo Pull-ups- 3 secs up and 3 secs down
Tempo Reverse Lunges- 3 secs down and 3 secs up, elevate from foot if possible
Alternating Single Arm Dumbbell Bench Press- 3 secs down and 3 secs up

Complete all exercises and sets at a RPE of 6-7/10.

Amrap 30 in team da 2
50 lateral burpees
50 ohs 40/30
40 ttb
40 hang squat clean
30 hspu
30 thrusters 40kg

EMOM 8
1.12-15 jumping squat
2.5-10/leg bulgarian split squat

-rest 2 min-

EMOM 6
1.10-15 goblet squat
2.10-20 split jump

2-3 min light cardio
1-2 min forearm streching R/L
1-2 min banded bully R/L
1-2 min banded tricep strech R/L

1.) Hang clean @above knee + tall jerk 10,8,6+5
2.) No feet No hook clean 4-5x3
3.) Front squat +jerk 2x 2+3 + 1+2 x3-4
4.) Push press 4 x10