Soutu 500m sprintti

Rowing Distance 3 x 4 min.

First Set : Moderate Pace
Second Set : Fast Pace
Third Set : Fastest Pace ( all out )

Rest between set 4 minutes. Do some recovery workout. Not laying on floor like dying animal.

AMRAP 8

Athlete A) Hold Barbell Frontrack 80/60kg ( starting from floor)

Athlete B) Double Unders.

You Can Change as you like.

Result is total Double Unders

AMRAP 20
20 Pistols
20 Wall Balls
20 DB Snatches 22,5/15kg

*at minute 5,10 and 15 – perform 10 Burpee Box Jumps

High Hang Squat Clean + Jerk

6 x ( 2 + 1 ) light to moderate.

SO 1:30

Stiff leg deadlift
4x8r @ 2 reps in the tank.
Go evey 90s.

"Strength (load)

Back squats
4 rounds:
4 x 2 back squats with 30s rest between sets.
3:00 min rest between rounds. As heavy as possible/form allows.
"

10 min. kipping pull up / c2b / mu practice

And then:

E90SEC
6 x 5-10 pull up / c2b / mu

• add reps from previous workout

3rds of accessories:

10+10 copenhagen adductors
8+8 weighted box step ups - lower leg on slightly touches the ground
15 banded hamstring curls
15 cyclist squats. Timecap 15 min.

5 kierrosta raskaan kahvakuulan kanssa
15 maljakyykky
30 venäläinen swingi

Aikaraja 16min