In Teams Of Two

2000 m Run
1200 m Row
200 DU

Tc 18min

juoksut ja soudut 200m pätkissä, tuplat miten vaan.

15 WB
16 DB snatch alt. 22-5/15
6 steps DB OH Walkin Lunge R hand
6 steps DB OH Walkin Lunge L hand
15 Sit Ups

For time :
20/16 Cal Bike/Row/Ski
25 Power Cleans @60/43kg
30 Front Squats

Goal: Challenging effort.
Rx+: 75/52kg
TimeCap 8:00

Extra:
Banded Pull-Through: 100 Reps AFAP

Run 2k

Rest 5 - 10 minutes.

Run 2k again aiming to the same time. For every second differing between the runs do one burpee. It is not allowed to use time measuring devices, such as smart watch, timer of HR watch. Rogue Timer show the time.

You not needed run fast!

5 Sets of 4

*Score = Lowest weight used for a working set

Strict press

5 x 2 reps V*

-sama paino joka sarjaan

-every 3 minutes

15 min for skills:

5 ring turnovers
5 jumping ring dips
5 russian dips on box
10 ring kip swings
5 ring to hip swings
2-4 rMU/jumping rMU/banded under the hip rMU

AMRAP 4:00
Sled Hand Over Hand Pull / Sled Push
Rest 60s
AMRAP 4:00
Burpees with Jump to 15cm Target or similar
Rest 60s
AMRAP 4:00
Cal Row/Bike/Ski
Rest 60s
AMRAP 4:00
Push-ups

• Rx+: Strict Handstand Push-ups for push-ups
• Can complete in any order, can also partner up for the sled worrk

Floor Press
8 x 3. Every 60s.
- These are speed focused reps, so pick a weight that avoids grinding.
- Grip your choice today

3 Rounds:
6 Snatch Grip Pendlay Rows
12 DB Renegade Rows
25 Band Face Pull-aparts
- Rest 2-3:00 between rounds
- Goal: Tough effort, but shouldn't feel like a WOD. No score today.