2 rounds of:
row 1000 m
Rest 1 min
Row 800 m
Rest 1 min
Row 600 m
Rest 3 mins
-- Rest 2 mins (5 mins total) --
Row: 5x 200 m, go every 2 mins

---

The first part should be completed working at around 65-70% hr. On the 200 m intervals you should be aiming for 80% HR so move significantly faster.

Bench press:
20
15
15
10
10
10

A.
25-20-15-10-5
Ski-erg calories
Wall Ball

B.
5 RFT:
10 SA Devils press
20 Sit-up
40 DU

C.
100 Cal Bike-erg
*EMOM 5 Thruster (35/50kg)

1.) Muscle snatch +drop snatch +ohs w/10.sec pause 4×3+3+1
2.) Power snatch 6×2
3.) Power jerk 6×2
4.) Ohs 5×2
5.) Snatch push press 4×4

• Global Foam Roll Pecs x 60s each
• Biphasic Half-Kneeling Pec Stretch x 60s each side.
• Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

1. RPE 8

3 rounds:
400m Run
40 Air Squats
400m Run
-3min REST

Deadlift Wave

3x 4-3-2

1: 2-3 reps in tank

2: 1-2 reps in tank

3: 0-1 reps in tank

.

90s rest between the sets, 2min rest between the rounds

12 min AMRAP you go I go

5 burpees
5/7 cal ski erg
10 alternative DB snatches 15/22,5

1-2-3-4-5-6-7-8-9.... until 10min mark

DB fly
Bicep curl +press
Reverse fly

Juokse lenkki, sen jälkeen EMOM 12min:
1) wall ball
2) punnerrus