For time

With a partner
150/120 Cal. Ski/Bike
3000/2500m Row
150/120 Cal. Bike/Ski

For distance:
15x
1min Rowing
1min Rest btw

Then

15x
1min Running
1min Rest btw

Go faster after every 5 sets. Post total distance.

Parin kanssa vuorotellen

Pitkät intervallit 5x4 min soutu

8x
2min ON/2min OFF

A) 10 Row-Facing Burpee
+
ME Cal. Row

B) 18/12 Cal. Assault Bike
+
AMRAP of Devils Presses

C) 2 Rounds of:
3 Pushups
6 Situps
9 Squats
+
ME Cal. SkiErg

D) AMRAP of:
10 Box Jump Overs
10 KB Swings

Cleans & Box jumps

E2MOM (Joka toisella minuutilla 20 minuutin ajan)

Squat cleans x 5 (80% @ 1RM)
Box Jumps x 5

Mobility work of your choise
Do 2-3 mobility drills for lowerbody
Do 2-3 mobility drills for upperbody
Use at least 2 min per mobility.

EMOM 12:00
ODD Minutes: 10 Overhead Squats @52.5/35kg
EVEN Minutes: 200 Meter Run / Half Stairs / 200m Row/ski

Rx+: 60/42.5kg

3 kierrosta - joka setin loppuun maksimimäärä leukoja:

DU 60 (or SU 200)
20 Heavy Kettlebell Swings (20+ / 26+ kg)
20 Wall Balls (7 / 10 kg)
Max Reps of Pull-Ups without dropping down

Rest 1 min

Alternate for 5 sets, rest as needed:

1) 5-8 HSPU, tempo 5010 (5sec down), strict or kipping
2) 10 Hollow Pull-Down, tempo 5050 (5sec down, 5sec hold)

RPE 3-4

Scale the rep scheme or movements if needed

4 Rounds of:
30sec ON/30sec OFF

A) Chest over bar hold + negative Pullup
B) Scapular Pullups
C) Top of Ring hold