"Buy in"
Row 1000m

Then
5 x Squat Clean & Jerk (85/55kg)
15 x C2B
4 x Squat Clean & Jerk
12 x C2B
3 x Squat Clean & Jerk
9 x C2B
2 x Squat Clean & Jerk
6 x C2B
1 x Squat Clean & Jerk
3 x C2B

Cash out
35 x Burpees

Build to Heavy 10-Rep

Optional Accessory work

3x10 Stiff legged deadlifts (heavy)
3x10 Bouble KB front squats (heavy)

15 min EMOM
row max calories,
damper setting 10

Tabata - 8 x 20s work/10s rest alternating between 1a/1b.
1a) Alternating DB Curls
1b) RKC Plank

CONDITIONING

Mary or Cindy

RPE 5 (maximum effort)

Mary: 20min AMRAP:

5 HSPU
10 Pistol Squat (alternate legs)
15 Pull-Up

Cindy: 20min AMRAP:

5 Pull-Up
10 Push-Up
15 Air Squat

Target: very heavy intensity, but be smart with your pacing. Split the reps early (especially with Mary) to be able to work full 20min. Tailor the rep scheme and/or movements to get RPE 5

Tailoring options:

Mary:
Lower rep scheme→ 3-6-9
HSPU→ use ab-mat under head
Pistol Squat→ check variations from gym library

Cindy:
Lower rep scheme→ 3-8-12

30min Cal. Hunt by Teams of three

*switch machine every 10th minute

30 Kahvakuulaheilautus 24/16g
30 Korkeasumoveto 24/16kg
600m Juoksu

AMRAP 15:
60 Double Unders
30/24 Calorie Row
15 Power Cleans 50/35

"Scarface"
2 Rounds:
8 Power Snatches (175/125)
8 Bar Facing Burpees
Directly into...
2 Rounds:
8 Power Snatches (155/105)
8 Bar Facing Burpees
Directly into...
2 Rounds:
8 Power Snatches (135/95)
8 Bar Facing Burpees

Kilos, in respective round order:
79.5/57, 71/48, 61/43