For time, inside a 20 minutes window:
25 Calories Row
20 Pull Ups
20 Toes to Bar
15 Bar Facing Burpees
15 Shoulder to Overhead
100 Double Unders
15 Shoulder to Overhead
15 Bar Facing Burpees
20 Toes to Bar
20 Pull Ups
25 Calories Row
- focus on keeping steady pace and great movement standards
- this is modified wood from linnamasters
- @ @ 61/43

7 x 2 min ON / 2 min OFF:
Skillmill Run
During the rest: 15 T2B
Score: Total distance

5 x 10 One-arm dumbbell bent over row on a bench.

• 2-3min. Row/Bike

• 2x
  6-8 Squat
  6-8 Ring Row
  6-8 Push up
  6-8 KB swing

• Mobility...

• Work on Shoulder press

For time:
Buy in:
100 Double Unders

Then,
50 DB Renegade Rows 22,5/15kg (total reps)
50 KBS (24,16 kg)
50 Straight Leg Raises
50 DB Push Press 22,5/15kg
50 Burpees

”Cash-out”
100 Double Unders

Timecap: 30 mins

3 Rounds For Meters
3:00 @5K Pace
1:00 @Recovery Pace (under 19 SPM)
2:00 @2K Pace
1:00 @ Recovery Pace (under 19 SPM)

Snatch

Novice: A: 5*3 Hang power snatch
B: 3*5 OH squat
Advanced: A: 7*1 snatch RIR2 by last set
B: 3*3 snatch high pulls @75% snatch

workout

Build up to heavy yoke walk (1 length)

Back Squat

3 x 3 x 70%

SO 2:00

10 rounds for time of:
3 clean and jerks 61/43kg
3 burpees over the bar (facing)

4x 30s ON / 15s OFF
Handstand Hold (back against the wall)
Rest 2:00
4x
20 HS walking Steps + 10s HS Hold
:30 Rest