Every 2 minutes, for 16 minutes (8 sets):
Back Squat x 3 reps @ 85%

100 min

1.Metcon
EMOM30
1) 10 cal row
2) 15 wall ball

2.Aerobic work
For 60 min
5 min bike
5 min row
5 min AB
30 AMSU

Overhead squat 1 RM

A. EMOM x 8:
Odd: 20/16 Calorie Row
Even: 5 C2B Pull ups + 7 Push ups + 9 Box Jumps, 24/20
Rest 2 minutes
B. EMOMx8:
Odd: 20/16 Calorie Row
Even: 5 C2B Pull ups + 7 Push ups + 9 Box Jumps, 24/20

6 x 5
Pausing Ring Push-ups ( Pause at bottom 0:05's each rep)
https://vimeo.com/175184265

10 rounds on the C2 rower of:

• Pull a sub-1:25/500-m pace for as long as possible
• Rest 3 minutes

Scale pace as needed so that first interval can be maintained for approximately 1 minute.

11 Min AMRAP

30 Air Squats
20 Push Ups
10 Pull Ups

1RM bench press

3 x max reps tiukka leuanveto
3 x max reps rengassoutu
3 x max reps rengaspunnerrus

Jerk from rack, build up to heavy 1 rep of today
+
OHS, 5x3 @ 1rm snatch
Push press 5x3 +1-2,5kg last week
+
Every 2min for 18min:
1: 6-12 false grip ring rows
2: 4-6 Ring Dips
3: 2-4 WPU