5 Sets. Every 4:00

5 - 8 Shoulder Press
5 + 5 Dumbbell Row

2000m pace: 1:48-1:55/500m
Rest 1:30
500m pace: lowest that you rowed 2000m.
3x
Rest 1min between sets

For Time:
100/80 Calorie Row
60 Single Dumbbell Box Step-ups
40 Single Dumbbell Clean and Jerks
200 Meter Double Dumbbell Farmers Carry
40 Single Dumbbell Clean and Jerks
60 Single Dumbbell Box Step-ups
100/80 Calorie Row

Dumbbells: 23 / 16 kg's
Box: (24"/20")

Back Squat
5-4-3-2-1-2-3-4-5

AMRAP 13

Row 21/17 Calories
8 Deadlift 70/50kg
Row 21/17 Calories
16 Kb Swing

Deadlift

4 x 2 @ 80 - 85%
3 x 1 @ 90 - 95%

Send Off 3:00

5:00 Cardio

3 rounds:

15 Banded Pull Apart
5-7 Ring Push Ups
10 Cossak Squat, alternating
20 Pass Trough

On the Minute x 15:
3 Power Cleans
3 Front Squats
3 Push Jerks
Max Bar-Facing Burpees

Barbell: 61 / 43 kg

A: E30S for 10min 1x Snatch @light weight. Speed focus
B: High bar back squat 5-5-5
C: Floor press 3x5, amrap sista setet
D1: Sled push 3x4x10m @moderate weight
D2: Strict chin ups 3xMax