5 rounds;
500m Row
Rest 1:00

• Pick a tough, but sustainable time, for all 5 sets.
• This is not a 500m max effort test.

30min (EMOM) 5 pullups, 10 pull pushups, 15 squats

Working in Pairs Ygig; 25 Min Amrap
Row Max Cal
Max Distance Kb front rack carry 2x32/24kg

Go heavy on the Kb even if scaling

Switch when needed

Score is total cals and laps on carry

Snatch
60%/2
65%/2
70%/2
75%/2
(80%/2)4

25 Box jumps (60/50 cm)
15 Push presses with heavy dumbbells
12 Chest-to-bar pull-ups

10 Mins working on T2B technique

50 Double Under, 50 Sit-Ups, 200 Meter Run
40 Double-Unders, 40 Sit-Ups, 200 Meter Run
30 Double-Unders, 30 Sit-Ups, 200 Meter Run
20 Double-Unders, 20 Sit-Ups, 200 Meter Run
10 Double-Unders, 10 Sit-Ups, 200 Meter Run

Conditioning
AMRAP 15:
12 Box Jumps (30/24")
9 Power Snatch (135/95#)
6 Bar Muscle-Ups

7x5 @80%
Kokeneille kyykkääjille

With partner
2400 m run
200 sit ups
60 squat clean 60/42,5kg
100 box jumps 24/20"
200 kb swing 24/16kg
100 cal row