For time:

2 K row/ski erg
1 K run
2 K ski/row erg
100 DU

-if you start on rower you finish it with ski erg and other way around.

TC: 30 min

More hypertrophy work this Monday
4x10 70% or just try to add 2.5-5kg from last weeks 12’s

Partner WOD

AMRAP 20
30 Wall Balls
30 Situps
30 DB Snatches 22,5/15kg

*at minute 5 – 30 Calories
at minute 10 – 20 Burpee-Box Jumps
at minute 15 – 30 Calories

AMRAP 12
7 Chest-To-Bar Pull-Ups
7 Push Jerks @52,5/37,5kg

3 rounds
6 back squat (3sec eccentric)
- rest 15sec
12 cyclist squat with two kb`s
- rest 3min

Technique work with light weights

4 rounds Every 1:30/movement
10 sitting DB SP
10 Nordic hamstring curl

3 Rounds
1 x KB 24/16kg
YGIG / Round
12 Deadlift
9 Hang squat clean
6 Thruster

*1 round both arms
*TC 12min

4 x 6 push press + 10-12 reps of banded face pull
- rest as needed

STRENGTH (5/7)

Back Squat 6x2, tempo 42X1

RPE 4 to 4+ 

4sec down, 2sec hold at the bottom, explosive up, 1sec hold at the top