1200m row
Then AMRAP x time remaining after row
15 front squats (85lbs)
15 pull-ups
15 weighted step ups (50lbs)
15 SA DB press (35lbs)

Triathlon

30 Rounds For Time:
5 Wall Ball Shots@ 9/6kg
3 Handstand Push-Ups
1 Power Clean 80/60kg (Must be Heavy)

Partners are switching after every completed round

3x
30 Empty Barbell Good Mornings
30 side to side leg lifts
100m Double Kettlebell Front Rack Carry 24kg's
Rest 2:00 between sets.

1k row for time

Death By Burpee Box Jumps

5 rounds:
Mu 5+ reps
Hspu 5+ reps

3 rounds:
DB press 10-12
Weighted sit-up 10-12

10min 30on/30off
Ski

3 Supersets:
Max Reps Barbell Bench (60/40kg)
50m Sandback carry
Rest 2:00 between sets.

4 RFQ
20m sled pulls sled 65kg
20m sled push only arms @ 100kg

Primer:

4-6 sets of 2 jerk ”Catch hold” against rig. As hard as possible for 2-3s. and reset.

A) Snatch & Clean and power jerk

Build up to a 1RM power snatch of the day in 12 minutes.
Rest 3:00 minutes
Build up to a 1RM power clean & power jerk of the day in 12 minutes.

B) Conditioning

4 Rounds for time of:
6 Snatches
5 Clean and jerks
4 Thrusters
Rest 1:00 min between rounds
Choose a moderate weight (60-70% of 1RM power snatch)