Osio 1. (0:00-6:00)
AMRAP 6min.:
12/10 cal Row
12 Thruster (40/30kg)

Rest 2min...

Osio 2. (8:00-13:00)
Find a Hang Squat clean 2RM

Osio 3. (13:00-28:00)
For time:
10 Burpee over bar
30 C2B
10 Burpee over bar
25 T2B
10 Burpee over bar
40 OHS (40/30kg)
10 Burpee over bar
25 T2B
10 Burpee over bar
30 C2B
10 Burpee over bar

(Time cap 15min.)

For time:

Row 3000m

EMOM 24 (AMRAP)

1 minute: Max reps Kipping Hspu
2 minute: Rest
3 minute: Max reps DU´s
4 minute: Rest

Front Squat

6 x 3 x 70%-75%

2 sec. down. Fast Up!

Resisted Nasal Breathing: 15 breaths.
+
- World's Greatest Stretch x 10 reps each side

EMOM 7 rnds
Assault
T2b
Ski
Thruster
Row
DB snatch
Rest

Bench Press 2x2.

For Time:
Rowing
7x750m @5K pace
- Rest 1:30 btw sets.

4 rounds of Superset!

Half-Kneeling Landmine Press x 10-12 each. Rest 60s.
Close Grip C2B Chin-up x 4-8; 2s hold 3s down. Rest 60s.

Options: Weighted, Bodyweight, Partner or Self-Assisted

15min emom

Row 12cal
Thrusters @40kg x12
Du's 30
Bar over Burpee x12
2x hang squat clean