2 km row

1 Set :

2000m

Rest 3 Minutes:

3 Sets:

1000m

Rest 2 minutes

5 Sets:

500m Bike

Rest 1 minute

3 RFT:

1000/900m Echo Bike
21-15-9 Deadlifts 102,5/70kg

TC 10

For Total Load :

10-8-6-4-2

Rest 1:30 between sets.

For total Load:

10-8-6-4-2

Rest 1:30 Between sets.

1:00 Push up to down dog
1:00 + 1:00 Lat Stretch
1:00 + 1:00 Triceps Stretch
0:30 Hollow Hold
0:30 Arch Hold

4:00 Cardio

AMRAP 11

18/13 Calorie Bike Erg
10 Sit-ups
10 Push-ups

AMRAP 20
- One arm swing 10+10
- One arm longcycle 5+5
- Goblet squat 10
- Abbmat sit-up 15
- Echo bike / row ergo 12/15 cal

4 SETS
- Dragon flag 10
- Kb move plank 10

3 rounds for time:
15/12cal AB
3 BMU
10 Thrusters @35/25kg

Rest 5min

3 rounds for time:
15/12cal Ski
10 C2B
20 Push-ups

Snatch
1 set of 3's @60%
1 set of 3's @65%
1 set of 2's @70%
1 set of 2's @75%
3 sets of 2's @80%