3 Rounds for time:

400m Row
30 OHS (30/20kg)
21 Pull-up

TC 15min

4 - 4 - 4 - 4

5 Rounds for time

14 Alt. Step back lunges @2 x 22,5/15kg
10 T2B
50 DU

TC 15min

AMRAP 15

10 Push press (50/35kg)
10 KB swing (24/16kg)
10 Box jump (60/50cm)

WHAT TO DO?

-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (Check out our "weaknesses program" at the box)
-Socialize and HAVE fun!

Find your 1 RTM = 1 rep technical max
This will work as your reference for the upcoming progressions
Post your score and weaknesses to compare to the later re-test

For quality:

50 Hollow rock
50 Jumping lunges
50 Mountain Climbers
50 Air squat

Deadlift

Find your one rep max 20:00

INTENDED STIMULUS
Heavy day relative to each athlete's capacity.
Increase loading across as many sets as possible while maintaining safety and proper mechanics.

Find your 1 RTM = 1 rep technical max
This will work as your reference for the upcoming progressions
Post your score and weaknesses to compare to the later re-test

10 RFT:
You go, I go

10 Alt. DB snatch @22,5/15kg
30 DU

Time cap 11min