5 x 3, Weighted pull up, underhand grip, AHAP

In teams of 3 or rest 1,5-2 min after each round.
4-6 rounds each person :
12-15 calories of rowing
12-15 wall ball shots

3 rounds
min 1 - ring hold (straight hands) or hold bwn boxes x 15-25s
min 2 - chin over bar hold x 15-25s (you can use box under bar if needed)
min 3 - hollow rocks x 20-40s
min 4 - slow tempo wall squats x 20-40s (keep the body tight)
min 5 - rest

For time

Row 700/650m
50 wallball 9/6kg
100 du´s

5 x

8 seated press (floor, barbell)
8-10 supine body row
:45 hollow rock

Send off 3:30

(no rest btw movements)

EMOM 10
1 Power Clean + 3 Front Squats

Snatch Grip Push press + Snatch Grip Push Jerk

7 x (2+3)@75-95%

Tabata #1 for max reps
Sumo DL high pull
Lateral jumps over the barbell

Rest 1 min

Tabata #2 for max reps
Front squats
Push press

L1: 30/25kg
L2: 40/30kg

“Lucky Break”
3 Rounds:
25 Calorie Bike
25 Calorie Row
400m Run
*Rest 3:00 between rounds/ score is total time including rest periods
Running video:

Bike Video:

4 x 1min 20sec rowing, rest about 3 min bwn sets.
Try to keep hard pace and same speed on each round.
Use x:xx/500m to check your pace.

3 people in 1 rower if necessary.