Every 2 min for 10 minutes (5 sets)
8-10 deadlifts @50/75kg
8-10 bar facing burpees
rest 5 min
For time
30 deadlifts @50/75kg
30 bar facing burpees

Score is total time of intervals and "For time" part
Deadlifts should be touch n go and be light/moderate
under 50% of 1rm.
Go unbroken sets on deadlifts, keep your midbody straight.
Be fast/sharp on those burpees.
Target on each interval sub 1 min and for time part sub 4 min.

Bench press 2-5-2-5-2-5

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For time:

50-40-30-20-10
Bear hug squats
Lunges

*After each round perform 50 Double unders

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WARM-UP:

30-20-10
Air squats
*3/3 Samson stretch after each round

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WOD
7:00 AMRAP
3 C&J 135/95
3 TTB
6 C&J
6 TTB
9 C&J
9 TTB
..... etc.

Cool down
250m/200m row
Rest for the time it took to row
X 4

Basic conditioning Row/Ski/Bike 30-50min HR 60-70%

Accessory for quality:
3 Rounds:
20sec Kopenhagen plank
15 Ring face pull/Face pull
12/12 Bulgarian split squat
20 Alt. Deadbug

2 Rounds of Rowing
1000m Row
Rest 2:00
800m Row
Rest 1:30
600m Row
Rest 1:00
400m Row

Rest 5:00 btw sets

Use the first round to settle in and start at your 2K PR pace. Then on the second round, work for negative splits across every set.

Rowing For Time:
3 Rounds:
450m @ 2K pace
150m @ recovery pace
Rest 4:00
2 Rounds:
600m @ 2K + 2s
200m @ recovery pace
Rest 4:00
1 Round:
800m @ 2K + 4s
200m @ recovery pace

• 2min. Row/Bike/Run

• 1 rnd:
  5+5 Spider lunge w/ twist
  5+5 Up/down dog
  5+5 Scale w/ stretch
  5+5 Side squat

• 1min.: Row/Bike/Run

• 3 rds:
  4 Back squat
  4 Reverse lunge
  4 Good morning

• Mobility...

3 Rounds For Quality:
30m Sandbag Bearhug Carry 60/40kg
30m Dual KB Overhead Carry
30m Farmers Carry

• Athlete choice on load

3x10 Glute Ham Raises (GHD)

3 Rounds For Quality:
200m Run
10 DB Glute Bridge
12 Push-ups
10 DB Deadlifts