3 rft
30 med ball sit up 12kg
1200m airbike
8 wall walks

For time
2 rounds
8 power snatch 50kg
8 bar facing burpees
2 rounds
8 power snatch 45kg
8 bar facing burpees
2 rounds
8 power snatch 40kg
8 bar facing burpees

For time
2 rounds
250m row+3 power clean 70kg
500m row+5 power clean 70kg
750m row+7 power clean 70kg
Rest 1:1

For time
10 rounds
500m air bike
4 strict pull up

Banded Deadlift 5x4 reps, then max reps @ 90%

Simning 300m

Deadlift 7x3 - New set every 2 min

Go heavy

for time tc 15'
4 rounds
20 alt renegade row 2x22,5/15 15/10
40 double under or 80 single under
10 double db snatch

Warm up
500m row
3x
20s. 1 arm plank hold e/s
10 spa push up
10 toes on plate RDL 16/12kg

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4 rounds for quality

10 box step ups 22.5/15kg
7 ring row
5 push ups

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0-5 mins
Row meters
5-10 mins
30 DBL KB Clean and Jerk 2x 16/12kg
10-15 mins
10 Rope Climbs

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10 min row
10 min bike
10 min ski

70-75% HR