Work 30:30 for 8 intervals on each;
8xBike
8xRow
8x Bar over burpees sideways
8x DB Snatch 22.5/15kg

1 min rest between stations. 36 minutes total. Order may vary but it's the same wirkout. Score is total reps combined, breakdown in comments. No need to reset ergs.

Dumbbell floor press
4 x max reps in 30s.
4min Recovery

5-7 sets, rest as needed:

Push Press + Push Jerk + Split Jerk.

Bar from the rack or blocks.

Aktiivinen palautuminen 15 min. tangolla

5 suorin jaloin maastaveto
5 voimarinnalleveto riippusta
5 pystypunnerrus
5 etukyykky
5 rinnalleveto riipusta

Back squat

4x8 V1/65%

EMOM 10
Power Snatch + Hang Power Snatch

Banded pigeon 2:00 + 2:00
Banded front rack fixer 2:00 + 2:00
Banded shoulder trap 2:00 + 2:00
Wrist stretch side to side 1:00
Wrist stretch palms up 1:00
Samson hold 2:00 + 2:00
90 to 90 1:00
Back Stretch 2:00
Frog 2:00
Bottom squat 3:00

Test WOD
1000m Row

4RFT, with partner

400m Run
500/450m Row

YGIG

BS 1RM

Tabata Hollow Rock