2-3 rounds:

8+8 suitcase deadlift
8+8 Db row
20-30s hollow hold

Deadlift
10 @ 75%
5 @ 85%
5 @ 87%
10 @ 77.5%
- rest as needed

"For Time (with a Partner)
Cash-In:
2000 meter Row
Then, 3 Rounds of:
6 Rope Climbs
12 Bear Complexes @60/43kg
Cash-Out:
2000 meter Row

Timecap: 35 mins "

500m row
then 3 rnds of
7 goblet bulgarian split squat e/s 16/12kg
7 RKBS (focus on hip drive) 16/12kg
7 plate sots press 10/5kg

---

Tempo BACK SQUAT
4x3 rest 2min
6-2-X-2

With partner to 3km skillmill run before TC20:

A.
Skillmill run, max meters

B.
-10 GTOH 35/25kg
-10 bar over burpee

*you can switch runner after B is done GTOH+burpees and that athlete is upstairs.

EMOM12
a) 10m weighted walking lunge
b) 10+10 suitcase deadlift
c) rest

For time

21 Overhead Squat
800m Run/800m Row
18 Overhead Squat
600m Run/600m Row
15 Overhead Squat
400m Run/400m Row
12 Overhead Squat
200m Run/200m Row
9 Overhead Squat

Barbell 42,5/30kg

TC 20

4 Sets Of 3 @ 80 - 85%

6 Sets Of 60-70% Unbroken Set

• Use same modification than unbroken set

4 sets of Deadlift 5-3-1, rest 30secs btw
- Rest 3min btw sets

Complete the 4 sets of 5-3-1 as:
Sets 1-2: 75-80-85%
Sets 3-4: 80-85-90%