25 minutes easy pace

Row 600m
20 Banded Good Morning
10 Cossak Squat
5+5 DB Press
20 DB Snatch alt.
6 Strict C2B

With partner, IGYG
3 Rounds each:
15cal Ski
12 (6/6) SA DB OHS 20/15kg

Rest 3:00

3 Rounds each:
12cal AB
12 (6/6) SA DB C&J 20/15kg

5 Rounds:
12cal AB
12 (6/6) SA DB C&J 25/15kg

• 1:1 work/rest

Push press 3x12 reps

Bench press
4x7

For time
300 du
2 miglia run
100 ttb
Dividere a piacere

For time
2-4-6-8-10
Power snatch 50kg
Alla fine di ogni round 400m row e 2 rope climb

On the 0:00
3 rounds
200m run
25 wall ball da 12kg target 2.5m
On the 9:00
3 rounds
200m run
20 pull up
On the 18:00
3 rounds
200m run
15 burpees

Overhead Squat 2-2-2-2-2

For Quality

500m Row
1000m Assault Bike

Rest 120 seconds

400m Row
800m Assault Bike

Rest 90 seconds

300m Row
600m Assault Bike

Rest 60 seconds

200m Row
400m Assault Bike

Rest 30 seconds

100m Row
200m Assault Bike

Rest 2:00 minutes and **repeat**

STRENGTH

Every 2:30 minutes x 4

Good Mornings: 10 reps

Start with empty barbell and increase. Fourth round should be a little challenging.