3-4 rounds for quality
6 Snatch Grip Pendlay Rows
12 each Bent Over DB Single Arm Rows
24 Band Pull-aparts
Rest approx 3:00

• Match or improve on last week

"WAVE RUNNER"
PERFORMANCE
FOR TIME
7-5-3-5-3-1-3-2-1
Front Squats @85/60kg
12-8-4-12-8-4-12-8-4
Toes to Bar

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FITNESS
FOR TIME
7-5-3-5-3-1-3-2-1
Front Squats @ moderate
12-8-4-12-8-4-12-8-4
Kipping Knee Raises

• RPE 8
• Daily Video: https://vimeo.com/803099648

PERFORMANCE
5 SETS; Rest 1:00 Between
18/12 Cal Row/Bike/Ski
6 Deadlifts @140/90

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FITNESS
5 SETS; Rest 1:00 Between
15/10 Cal Row/Bike/Ski
6 Deadlifts @moderate

• RPE 9
• Video: https://vimeo.com/863677667?share=copy

Deadlift

8 x 2 @ 70 - 75%

Go Every 2:00

AMRAP 6

4 burpee over DB
8 Db snatch@22,5/15kg
12 air squat

Tri-Set
3 rounds;
DB Floor Press - neutral grip x 8-10. Rest 10s.
Double DB Rows x 8-10. Rest 10s.
Banded Pull Downs x 15-20. Rest 90s.

• Same weight for the Floor Press and Rows

AMRAP 8:00
10/8 Cal Row/Ski/BikeErg or 6/4 Cal Assault Bike
6 Double Kettlebell Thrusters @24/16kg

E3.30M x 4
8 Deadlift V.1-2
8-10 DDB box step over @heavy but technical weight

Huom! Valitse haastavat, mutta tekniset painot. Box step over tehdään curtsy mekaniikalla.

"Annie"
50-40-30-20-10 reps
Double under
Sit-up

As many rounds as possible in 12 minutes with partner of :

200m Row
10 Deadlift 80/60kg

IGYG