15 Min AMRAP:
12 Power snatch @ 35/25kg
9 Bar facing burpees
6 Bar muscle ups

4 kierrosta parin kanssa

300/200m soutu, toinen saa lähteä soutamaan kun laite vapautuu
15 kahvakuulatempaus
20 istumaannousu

For quality 3 rds
Weighted front plank 30 sec
70 DU
60m OH carry /side with KB/DB (heavy load)

20 Min AMRAP;
Row 20/15 Cal
10 Push Ups

Switch after last Push up. Get as many Rounds as possible with your partner.

EMOM 12
Min 1: 5 Squat snatches
Min 2: 10 burpees over the barbell
Min 3: 2 rope climbs

L1: 50/35kg / normaali köysi
L2: 60/40kg / legless

20sec Assault Bike Sprint, 2min Rest

Aikaa vastaan.

500m soutu
30 clean + jerk @ 60/45kg

Naiset TC 5:15, Miehet 5:00

4 Rounds (in pairs).

partner A
Amrap 4 min
Row for meters

partner B
Amrap 4 min
9 wall ball 9/6 kg
9 sit-ups w/ wall ball 9/6 kg

Notes and goals:
Goal is for RX athlete to hit 1000/800 meters in row

If you are recovering from 19.5 you can do this workout in "active recovery" mode

Squat snatch 1rm

Narrow grip bench press + AMRAP one arm db pushpress 30/20kg

5x8@AHAP + AMRAP after every bench sets

SO 3:30