4 sets for time
400m row
20 DB snatch alternate@22,5/15kg
2 mins rest btw sets
Goal: sub 3 mins/ round
Timecap: 20 mins

Superset!
4 rounds
Glute Bridge Floor Press 4 x 6.
Rest 45s.
Elbow Out Landmine Row 4 x 8-10 each.
Rest 45s.

Build weight in floor press each round, last round tough. Row maintain a steady weight all sets.

BACK SQUAT 5X3X75%

Buy in:
150 Double Unders
Then,
30 DB Renegade Rows each @ 50/35
60 Russian Swings @32/24kg
30 Burpee Box Jumps @61/51cm
60 Russian Swings
Cash-out:
150 Double Unders

• Goal: All DB/KB work should be able to be completed in 2-3 sets.

3000m row PK

20 min amrap
2 Ring MU
4 Strict Hspu
8 T2b/V-ups
16 Kb Swing 24/16kg

4 Kierrosta 6-8 toistoa

Ranskalainen punnerrus
Vipunosto sivuille
Vipunosto taakse
Yhdellä kädellä kulmasoutu

7 x T2B
21 x WB
35 x Du

5x
3 Shoulder presses + 3 Push presses
On shoulder presses, pause for 3sec on head level, when going up and down.
Go for max load.
Rest 2-3min btw sets.

10 cal Ergo
7 Pull up
21 Air Squat
7 HSPU