Warm-up: 1000m easy row + 5 x easy 100m + fast 100m

A: Row: 10 x 500m. Goal is to row fast in the anaerobic zone. 1 min rest between sets.

Cool-down: Easy row for 5 min + 5 min mobility

SKILL (P)
3 SETS
5 Strict Pull-Ups
10 Tempo Push-Ups (1111)
5 Segmented Sumo DL High Pull*
-Rest As Needed b/t Sets-

SKILL (F)
3 SETS
5 Banded Strict Pull-Ups
8 Tempo Push-Ups (1111) with incline set-up as needed
5 Segmented Sumo DL High Pull*
-Rest As Needed b/t Sets-

*1 Rep is...
Sumo DL
Shrug
High Pull

3-4 rounds for quality:
10 KB Gorilla Row (2=1)
15-20 Reverse Hypers
15-20 Hollow Rocks

Rest is when the gains happen!

E90s x12:

Reps: 3-2-1 - 3-2-1 - 3-2-1 - 3-2-1

Every 2 min x 5 sets
4 Snatch Grip Deadlift
2 Hang Power Snatches
4 Overhead Squats
2 Squat Snatches
*Build To Days Quality Complex

Partner Wod

AMRAP 18
50 deadlift
40 power clean
30 shoulder to overhead
20 burpee over bar

@42.5/30kg

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You Go, I Go
Toistot saa jakaa miten haluaa

In teams of 2:

From 0-12min:
100/80cal AB
25 Syncro Burpees

From 12-24min:
100/80cal Ski
25 Syncro Box Jumps 60/50cm

From 24-36min:
100/80cal Row
25 Syncro T2B

Every 2.5min 6 rounds

Clean&Jerk