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40 minutes with rate changes every 5 minutes: 22-24-26-24-22

Row a 40 minute piece at a sustainable intensity, varying your stroke rate as follows: row five minutes @ 22 spm, five minutes @ 24 spm, five minutes @ 26 spm then back down and so on.

40-70% HRmax

Find you 3 rep max / hand in turkish get up in 12 min

(1st result is the right hand, 2nd result is the left hand)

3 x 3 tempausta raakana riipusta, polven yläpuolelta

3 x 2 tempausta raakana riipusta, polven yläpuolelta

7 rounds
16 pistols
27 squat jumps
8 thrusters @50/35
8 box jumps @30/24

Woehlke
(scaled)
3 rounds, each for time of:
4 jerks
5 front squats
6 power cleans
20 pull-ups
30 push-ups
40 sit-ups

Rest 3 minutes between rounds.

Complete for time:
a) 50 ring dips
b) 50 T2B
(kipping allowed)

Selviää paikanpäällä

Clean drop
Clean
Jerk drop
Jerk
Clean and Jerk

10 RFT
15 pullup burpees
250 meter row

Add 10kg weight
2km run
25 pull up
50 push up
100 squat
2km run