For Time
2,000 meter Row

At 1-minute mark, begin:
Death by KB swings (24/16 kg)

With a running clock start the row. At the 1-minute mark get off the rower and do one kb swing, then resume rowing until the 2-minute mark. Do two kb swings, row until the 3-minute mark, do three kb swings, etc. until the 2K row is complete – or until you can no longer continue.

A: Bench Press 5-5-5+
B: Pull ups 3xMax
C: Incline db Bench Press 4set
D: Leg extensions 3set
E: OH triceps Cable extensions 3set

1a) Deadlift 4x1x90%
1b) KÄSIPAINO PYSTY PUNNERRUS 4X10
3 rounds super set, no rest between sets.
4 TEMPO SUMO MAVEA 30-40% 1RM ( 10-3-10)
10 VIPUNOSTOA SIVULLE
15 JEFFERSSON CURLIA

For time

• 200-meter row
• 30-second plank hold
• 400-meter row
• 1-minute plank hold
• 600-meter row
• 1.5-minute plank hold
• 800-meter row
• 2-minute plank hold
• 1,000-meter row
• 2.5-minute plank hold

7 min AMRAP:
• Single Arm Alternating Devils Press 30/20#
Goal: 70.

C2B proge

4 rounds:
40 DU
5-10 c2b
5 burpee to target
- rest 1min

A: Back squat 3-3-3+
B: Strict pull ups 1xMax + 2set strict chin ups
C: Biceps curls 1xMax

12 min E2MOM (6 rounds):
• 3-3-2-2-1-1 Back Squats
• 3-3-2-2-1-1 Front Squats
Setup 1 bar on the rack. In the first 2 min perform 3 back squats, rack, then immediately into 3 front squats. Rest in remaining time. Repeat. Then perform 2 backs squats and 2 front squats. Repeat. Then perform 1 back squat and 1 front squat. Repeat. Start with 45% of 1RM Front Squat and increase by 10% each round to finish around 95%.

Instead of bs