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

400m Run
21 T2B
15 HSPU

(Time cap: 15min)

Back squat
10 x 65%
8 x 70%
6 x 75%
4 x 80%
2 x 85%

For time
21 burpee over bar
21 hang power clean 50/35
15 burpee over bar
15 hang squat clean
9 burpee over bar
9 thruster

Timecap: 9 min

2 rounds:
10 snatch (40/60kg),
12 burpee,

2 rounds:
10 snatch (30/40kg),
12 burpee.

2 rounds for time
25 KB swing 32/24 kg
50 double unders
25 box over jump

Time cap: 8 min