For time

500m row

15-12-9

Ring row
Push up
Squat

500m row

For time:

"FAT KAREN"
150 Wall balls
Switch athlete after every unbroken 10reps. Scale the ball if needed.
Men throw 13kg ball, to 305cm target.
Women throw 9kg ball, to 275cm target.

Straight into:

5 rounds each:
5 Double DB DL
7 Double DB hang power clean
9 T2B
One athlete performs 1 round unbroken, then switch. After all the athletes have completed 1 round one by one, start a new round. Total of 5 rounds.
M:2x20kg
W:2x15kg

TC 20min

30 v-ups

run around the box

20 floor presses 60kg/40kg

run around the box

10 C2B

In teams of 2 for TIME
10 rounds:
With one partner working at a time

6 Renegade Rows
10 Dumbbell Thrusters
100 Meter Run (2 rounds / round)

Toinen tekee kaikki nuo liikkeet + juoksun pötköön - toinen huilaa. 10 kierrosta yhteensä parille :)

5 rounds of:
3min Rowing
3min Rest
3min Running
3min Rest

In the 3min working period, increase speed after every minute, so that the last (3rd) minute is hard!!!
Score total distance.

3 kierrosta

20 venäläinen kierto
30s+30s kapteeni morgan
10+10 lantionnosto 1 jalalla

Min 00:00-10:00:
7-8 sets:
2 Squat snatches @60-70%

Min 10:00-20:00:
7-8 sets:
1 Squat snatch @75-85%

Build upto a heavy set of 3 hang squat snatch (3 sec pause at the bottom of each rep)

use an RPE of 7 meaning you should still be able to perform 3 reps after your 3rd rep)

beginners perform hang power snatch and overhead squats with an empty bar, now is not the time to rush progression

4 supersets of:
20 Hollow rocks
40m Double KB farmers walk 2x32/24kg

Rest 1min btw sets

• Rest 90-120sec btw sets