EMOM 10min 2tempaus+1valakyykky

etukyykkäilyä 3x3

6min amrap

Row 300m
15 push ups
10 t2b

For time:
1600m Run

*Rest 10min

For time:
500m Row

Slow runners can
do 1/2 distance to ensure
right intensity
Rowing as RX and all out!

Superset, 5 rounds:
5-10 Ring Dip,
10 KBS (32/24kg)

otm 10:
1 squat snatch
+
1 hang squat snatch

for time:
1000m row
50 box jumps

toinen tekeee toinen lepää (lepo punnerruksen yläasennossa)

For time:


Row 30 calories

30 burpees, jumping over the barbell

Hang cleans, 30 reps 60/40kg (no power cleans)

3x5 overhead squat

On the minute for 10 minutes:
3 x Snatch balance @ 40% of 1RM Snatch