October 17

1. Bench Press 3 sets of 6

2. Power Snatch 15-12-9-6-3 rest 90 sec between sets. 155/105

3. Row 500 m
    60 kb swings 80/55
    30 muscle ups
    Row 500 m

4. 100 hand release push ups

5. row 1k rest 90 sec row 250m five times with 90 sec rests. So you row 1k once and then 250x5