For time:

• 1000m row
• 50 dips
• 40 strict pull ups
• 750m row
• 40 dips
• 30 strict pull ups
• 500m row
• 30 dips
• 20 strict pull ups

5 rounds, each round for time:
15/12cal Row
10 Box Jump Overs 60/50cm
10 DB Bench Presses 2x25/17,5kg
- Rest 1min btw each round.

warm up: 10 min rowing with ascending pace + shoulder mobility/activation

OTM10
1) 5+5 db split snatch (games lajin liike), play with the new movement!
2) 2) max DU (leave at least 20second rest in the end of the minute)

Mark your split snatch weight

Back squat 5x5

-As long as you're hanging on the bar, keep going. Once you come off the bar, you're done
-chin must go above the bar
-no kipping

EILINEN / HUOLTOA

4-5 sets for quality

50'/arm Single arm KB Front rack carry. At 0, 25 and 50 feet do 5 Single arm KB thrusters. You choose the weight. 100' Hand over hand rope sled pull + Sprint back to the start

Rest/walk 2:00

5 Snatch grip strict press behind the neck
5 Power snatch balance
5 High hang power snatch
5 Snatch balance
5 High hang snatch
10s Overhead hold

4 sets:
10/10 Double kettlebell Front rack RNT lunges. See video for band set-up.

Rest 1:00
20 Heiden lateral hops

*Focus on sticking the landing, and being as balanced as possible.
Rest 2:00