Row max. calories

:30, :45, 1:00, 1:15, 1:00, :45, :30

Rest 30 sec after partner finishes.

Lepo= soutu aika + 1 minuutti.

1000m Row

Then 3 rounds
20 Banded Pull Apart
5 Strict Pull Ups
6 Arnold Press
5 Burpees

2 sets for total time:
200-meter row/ski in :45-1:15
400-meter row/ski in 1:15-1:45
800-meter row/ski in 3:-4.00
100-meter sprint in :15-:30
- Rest 1:00 between each distance.

Every minute one Squat clean & Hang clean

5 x 50%
5 x 60%
5 x 70%
5 x 80-90%

@82.5%

Rest 3min btw rounds

Shoulder press
5x@50%
3x@60%
2x@70%
1x@75%
1x@80%
Amrap@85%

For time
200m run 21 power snatch 35kg
200m run 18 power snatch 35kg
200m run 15 power snatch 35kg
200m run 12 power snatch 35kg
200m run 9 power snatch 35kg
200m run 6 power snatch 35kg

For time
10 rounds
1 round di Nate
200m run
3 cluster 60kg
1 round di Nate=2 ring mu 4 hspu 8 kettlebell swing 24kg)
Time cap 30'

Active recovery
60 min swimming

KB Curls
3 x 8-10. Rest 60s.