5k row progression
Score: avg split time

4 sets reverse lunge
8+8 reps/Leg
-> go heavy!

Rest 2min between sets

Barbell, DBs, kbs…

27 21 15 9
Deadlift 93kg
Ttb
Cal row

3 rounds for quality:

6 strict hspu
6 strict pull-up
12 hr push-up
12 toest to bar

110 min

1.HSW
- HS hold drills
- HS shoulder taps
- Walk towards wall

2.Butterfly pull up
E2MOM x 4:
12 pull up
Easy bike between sets

3.Metcon
E4MOM x 6, alt. between A & B:
A)
40 DU
12 HSPU abmat
16 cal AB
Times: 2.51, 2.48, 2.44

B)
12 CTB
12 pistol squat (to ball)
12 BBJO
Times: 2.32, 2.29, 2.22

4.Accessory
EMOM6:
1) 10 low ring row
2) 12 push ups

8 x 40s ON / 20s OFF:
- Row

Rest 3:00

8 x 40s ON / 20s OFF:
- Ski

Rest 3:00

8 x 40s ON / 20s OFF:
- AB

Score: Total calories

Takakyykkyä

10snatch for time @71kg

On the 5:00 x 5 rounds
12 cal bike erg
400 m run
12 ttb

Amrap 18
Cash in 2000m row
In the time remaining
2 power snatch 50kg
4 ohs
8 box jump over 60cm