Rowing condition
A) easy
B) 2K pace

Total 105min
A.
Two sets, not for time, of:
HSPU x 5 reps
T2B x 8 reps
Lunges x 10 reps
V-ups x 10 reps
B.
Bench Press @ 30X0
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
(*Set 7 – 7 reps @ 75%)
(*Set 8 – 7 reps @ 75%)
(*Set 9 – 7 reps @ 75%)
(*Set 10 – 7 reps @ 75%)
Rest exactly 2 minutes between sets
C.
Front squat
*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
Rest as needed between sets
D.
For time:
Run 200 Meters > row
5 Thrusters (165/110 lbs) > 35kg
10 Chest-to-Bar Pull-Ups > pull ups
Run 400 Meters > row
10 Thrusters (165/110 lbs) > 35kg
20 Chest-to-Bar Pull-Ups > pull ups
Run 800 Meters > row
15 Thrusters (165/110 lbs) > 35kg
30 Chest-to-Bar Pull-Ups > pull ups

Result: 17.01
Avg/max HR 182/195
E.
1000m row

Every 2 minutes, for 16 minutes (8 sets):
Back Squat x 3 reps @ 85%

Five rounds:
50 Double-unders
185 pound Push jerk, 10 reps
Rest 1 minute

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Three rounds:
10 Weighted toes-to-bar, 8 pound ball
Row 200 meters with straight legs
10 Rower-facing burpees
Row 200 meters with straight arms

100 min

1.Metcon
EMOM30
1) 10 cal row
2) 15 wall ball

2.Aerobic work
For 60 min
5 min bike
5 min row
5 min AB
30 AMSU

3 x max reps tiukka leuanveto
3 x max reps rengassoutu
3 x max reps rengaspunnerrus

Five rounds:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each

(https://wodconnect.s3.amazonaws.com/uploads/comment_upload/image/393/keep-calm-and-love-fran-257x300.png)

21-18-15 REPS:
00:00-04:00
THRUSTER @50/35
PULL UP

04:01-08:00
FULL SNATCH
PISTOLS

08:01-12:00
POWER CLEAN
SHOULDER TO OH!