Team row 3000m FT

Use both rowers, 1500m each, switch athlete after 100m.
The first athlete in the queue goes to the first empty rower.
Everybody rows on both rowers.

15 min AMRAP:

Pull-up x10
Row 250m
KB Snatch x10 24/12 kg

1. HSPU x5
2. Toes through rings x10
3. Wallball x 15
4. L-sit hold 15s
5. Weighted Pull-up x 5

Overhead Squat.
9-7-5-3 reps increasing weight (50-60-70-80% RM OHS).

For time
15* push-ups
10* ab-wheel
15* KB Swing
500m row

x 3

3 Rounds for time

• 5 Deadlifts 110kg
• 10 Box jumps 24"
• 25 Double unders

WOD 1:
- 5 min plank hold for time (10 min).
**If you break it, do 15 Hollow Rocks.

WOD 2:
Tabata 4 min of:
- Double Mountain climbers.
- Push-ups.

1 min rest.

Tabata 4 min of:
- Flutter Kicks.
- Russian twists (9/6 kgs medball).

1 min rest.

• 100 sit-ups for time (cap: 4 min).

AMRAP 14min

Deadlift- 3reps
Hang Cleans- 6reps
Push Ups- 5reps

Double Tabata of:
- HSPU.
- Box jumps over 24"/20".
- Full Clean @ 60/40 - 45/30 - 35/20 kgs.
- Kb Swing 32/24 - 24/16 - 16/12 kgs.

#Strength
4 x 2 @ 75% of:

• BB front squat