For Time:
50 Burpees
1 Mile Run
75 Alternating Dumbbell Power Snatches (Kettlebell)
1 Mile Run
100 Meter Walking Lunge

WARMUP
1 Round:
400 Meter Easy Jog

2 Rounds:
30 Seconds Active Spidermans
30 Seconds Active Samson
30 Seconds Inchworm to Push-ups

3 Rounds:
10 Mountain Climbers (10 Each Leg)
10 Single Dumbbell Deadlifts (5 Each Side - Hit Between Feet)
10 Reverse Lunges (5 Each Side)

Push-ups & single unders

Every minute on the minute

Odd: 10 push up
Even: 30 single unders (X-hyppy jos ei narua)

10 RFT

15 x 1 jumping squat + 2 alt. jumping lunges
10 T2Rings

Backsquat 7-5-3-5-7

10-1 L-sit ring pullups *
20-2 strict ring dips **
* decrease by 1
** decrease by 2

EMOM X 5
6 SHSPU
- rest 3 min
EMOM X 5
6 SHSPU

For time
150 slambal over shoulder I go you go @70kg
Every 90sec 5 pullups(both)

5 RFT
15 cal row
10 kb pres
10 burpees over rower

CONDITIONING
"Woods"
For time with a partner:
2k Row
42 Power Snatches (135, 95)
42 Power Clean + S20H (135, 95)
2k Row
- Goal: Start slow and pick up speed, your splits on the rower for the final 2k should be no more than 5s slower than your first 2K. Sets of 3-5 reps on the barbell movements with great technique.

30:00 Time Cap

EXTRA CREDIT
Zottaman Curls: 4 x 10. 3s descent. Rest 60s.

COOLDOWN
- Three-way Thoracic Spine Foam Roll x 30s each position.
- 3-Way Banded Shoulder/Lat Stretch x 20-30s each position.

Deload
Front squat 6x3x65%