Rowing intervals

3 min EMOM for 36 min
row for distance
rest
max rep DU
rest

Osa A:

10 x 1min intervalli
kierros vuorotellen
10 tangon yli burpee + maksimi toistot thruster

Tulos thrusterien lukumäärä.

1min lepo

Osa B:

4min aikaa: Etukyykky maksimi toistot 70-80kg/50-60kg

4min aikaa: Lattiapenkkipunnerrus maksimi toistot 50-60kg/37,5-42,5kg

3min aikaa: Leuanveto maksimi toistot

"kumpikin kilpailija tekee saman ajan sisällä"

Tulos: Kaikki toistot yhteen laskettuna.

5 Rounds:

21 Air Squats
50x DU
12 Alternating Dumbbell Snatches (50/35)

High Box Jump 5x3

Scale if needed. Rest as needed.

row 4x400m
rest 2min between sets
go all out

3x7min (3min rest)

AMRAP of:

a) "Cindy"
5 Pullups
10 Pushups
15 Squats

b) ME Cal. Row/Ski/Bike

c) 30 Double Unders
15 Wall Balls
5 Deadlifts 120/80kg

8min EMOM
odd 10 weighted sit ups 15kg/5kg
even 7 strict HLRs

3-4 rounds, rest as needed. Use AHAFA weights

5 Back Squat
5 Weighted Pull-Up
10 DB/KB Bench Press
15-25 GHD Sit-Up

Scale if needed.

Wod 10-1
C&J@60/40
BOB

3 Rounds:
40% of Max Unbroken Strict Handstand Push-ups
30% of Max Unbroken Strict Handstand Push-ups
20% of Max Unbroken Strict Handstand Push-ups
*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds.