Rowing 750m

3 x 1 x tiukka MU ja heti perään 1-3 kippi MU

Tai

3 x 1 x kippi MU + heti perään yritys saada toinen

Tai

3 x 3 negatiivinen MU + yrityksiä renkailla

3 x 1 x tiukka MU ja heti perään 1-3 kippi MU

3 - 3 - 3 Squat snatch

For Time:
100 Double Unders (300 SU)
50 Cal. Row
25 KB Step Ups (32/24)

7 x aikaa vastaan

3 HSPU
5 rinnallevetoa
7 leuanvetoa

3 X 5 Min Running Clock of:
GHD Sit Ups 30 reps
Handstand Walks with obstacle course max laps in time remains
1:00 rest each Running Clock
(Posiziona degli ostacoli lungo 5-7.5 m e attraversali. Ogni attraversamento è 1 lap)

12 Min AMRAP of:
BB Power Snatch (40/30Kg) 10 reps
Plyo Box Burpees Box Jump Overs (60/50 cm) 10 reps
BB Power Snatch (40/30Kg) 20 reps
Plyo Box Burpees Box Jump Overs (60/50 cm) 20 reps
BB Power Snatch (40/30Kg) 30 reps
Plyo Box Burpees Box Jump Overs (60/50 cm) 30 reps
Etc.

EOM 16 min clean & jerk (60-70 %)
Tall clean 4 x 4
Shoulder press 4 x 8 (40 – 50 %)

10 Minutes of ”Recovery Work”
– Easy bike, jog, row, ski erg