3 Rounds:
Row 200m
10 Dumbbell Thrusters

Romanian deadlift, 3 x 8, you choose the weight

Partner wod
42 cal row - 21 hang clean & jerk 52,4/35kg
30 cal row - 15 hang clean & jerk 52,4/35kg
18 cal row - hang clean & jerk 52,4/35kg

Both partners do all the reps. While partner A is rowing B is doing the clean & jerks. When both are done with their reps/cals they switch.

16 Minute EMOM
1: Max Burpee target

2: Max Hand Release Push-ups
3: Max Air Squats
4: Max Sit-ups

• Interval of:
1 Interval of:
Assault Bike 40 Kcal @ max effort
Full and complete rest.
1 Interval of:
Assault Bike 30 Kcal @ max effort
Full and complete rest.
2 Interval of:
Assault Bike 20 Kcal @ max effort
Full and complete rest each interval.

Pause back squat 5 x 5

High hang squat snatch + hang squat snatch (under knee)

8 x (1+1)@75-90%

Overhead Squat 3RM (floor)

KB Front Rack Carry: AMRAP 5:00 of max 20m, AHAP.

• Every 20m Unbroken = 1 rep
• Put KBs down each 20m

B.
Five sets of:
Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% of 1-RM Snatch
Rest as needed