10 Rounds (5 of each)
45sec work / 15sec rest
Wall Ball Shots
Box Step Up (High box, so the crease of your hip is below parallel)

3x 8 AHAP but perfect form

5 x 2 Tall snatch

Back Squat 5x3

Tempo 3310 (3sec down, 3sec hold at the bottom)

RPE 4 (2-4 reps in the tank)

3x10 with kettlebells or dumbbells

AMRAP in 7 minutes
Burpees to a target

---

Goal & Intensity
-Steady, continuous work for seven minutes.
-Aim to maintain a rhythm where each rep feels the same from start to finish.
-Start slowly – if the first 2 minutes feel easy, you’re at the perfect pace.
-RPE: 9 → hard and breathless, but you stay in rhythm.

3 x 5 AHAP

3x3 Heavy Quality

OHS AHAP
5X6

"Metcon (time)

2000m row for time.

Timecap: 10 minutes

Lähtötasotesti. 2km soutu uusitaan viikolla 8."