Parin kanssa, 4 kertaa molemmat:

500m row, lepää niin kauan kuin toinen soutaa.

Viimeisen soudun tulisi olla nopein.

5 Rounds For Time:
5 Deadlifts 110/75kg
20 Double Dumbbell 1-Arm Push Press 22,5/15kg
20/15 Calorie Assault Bike/ 30/24 Calorie Row

7 RFT

• 7 Thrusters 60kg
• 2 Legless ropeclimbs

Barbell Cycling Skill

3 Sets @ increase load each set (start w/ empty barbell)
3 Hang muscle snatches
3 Behind the neck snatch grip push presses
3 Hang power snatches
3 Overhead squats
3 Hang squat snatches

• 30 Min of:
Run 800 m @ 60% MHR
Row 1000 m @ 60% MHR
Run 800 m @ 70% MHR
Row 1000 m @ 70% MHR
Run 800 m @ 80% MHR
Row 1000 m @ 80% MHR

Alkulämmittely ja mobility

Otm 20min

1) 4 leukaa tai rengassoutua
2) 4 valakyykkyä
3) 20-30s lankku
4) 2 seinäkävelyä

Loppuvenyttelyt

AMRAP 8 of (not for score)
10 DB Bench Press
10 Barbell Rows
10 Banded Pushdowns
10 DB Hammer Curls
*Goal - get a good pump - weights should be light enough to do ALL movements UB.

1) e1:30 x8 alt a/b:
A: 2 strict press + 3 push press
B: 6+6 kb frontrack reverse lunge

2) emom15:
1: 6 back squat
2: 12 alt. seated db press
3: :30 machine

WOD
20min. amrap
30x mountain climber
30x air squat
20x KB/DB push press
10x burpee
10x KB/DB snatch

Eilinen/ Lepo