55 minutes in pairs:

YGIG

1600m RUN
ROW while your partner runs

Goal is to keep a consistent pace and LOW heart rate
Keep HR between 60-75% of MAX

30 min total work time:
Alt between 1. & 2. 90 sec: 90 Sec

1.Row 20/15 cal (adjust as body needs)
2. 10 push ups & 10 ring rows ( scale as needed or scale reps to gain strength)

For time 3x500m

In pairs, YGIG

1min Burpee 100%
1min tauko
1min Burpee 80%
1min tauko
3 kierrosta

3-4 rounds, tempo 3101

• 10-15 single arm dumbbell press
• rest 60sec
• 10-15 supine ring row
• rest 60sec

8 min to find snatch 1RM

3x snatch @70% of previous

For time:
10 clean & push jerk 60/40kg x6
10 OHS 60/40kg x6
10 Burpee x6

5 rounds for time:

12 Dead lift 70/50 kg
9 Hang power clean
6 Shoulder to over head

.

Complete the following for time;

20 CAL Row
20 Burpees
20 Snatch 40/30KG
10 Bar MU
20 Snatch
20 Burpees
20 CAL Row

Time CAP 20 MINS