Barbell complex
3 sets of the following:
Three power snatches + three hang power snatches
+ three overhead squats
Use 60-70% of power snatch 1RM
Rest as needed between the sets
You may use straps

500m row
20 burpees
400m row
15 burpees
300m row
10 burpees
200m row
5 burpees

AMRAP 12:00
10 Toes to Bar
10 Shoulder to Overhead (60/42.5kg)
200 Meter Run / Row 250m

Rx+: 70/47.5kg, 21/18 Calorie Assault Bike or Ski Erg in place of Run

Goal: 4+ rounds

Extra:
Banded Pull-aparts: Max reps in 2:00

• Triples, doubles, singles. Go by the feeling and focus on movement

• Triples, doubles, singles. Go by the feeling and focus on movement

5 Rounds:
5 Pull-ups
10 Push-ups
15 Air Squats
20/16cal Row

Split the group in half!

Team “A”
Death by cal row
1st minute 6 cal
2nd minute 7 cal
3rd minute 8 cal
4th minute 9 cal
5th minute 10 cal
.
.
.
You stop when you fail completing the necessary amount of cals in the given minute.

REST about 5 mins and complete the other challenge!

TEAM “B”
Death by wall ball@9/6kg + KB USA swing @24/16kg
1st minute : 4 wall ball + 4 USA swing
2nd minute : 5 wb + 5 swing
3rd minute : 6+6
4th minute : 7+7
5th minute : 8+8
.
.
.
You stop when you fail completing the necessary amount of reps in the given minute.

REST about 5 mins and complete the other challenge!

Accessory
3 rounds for quality
20 one arm DB oh reverse lunges
20 back extension

1a) bench press 5x5x75%
1b) hauiskääntö 5x10
1c) l-sit 5x10s
2) 3 kierrosta supersarjana
5 nojapuut dippiä
10 punnerrusta
15 käsipaino pystypunnerrusta

6x
4:30min Work (switching machines every 90sec)
1:30min Rest