3rft
Row 500 Meters
Straight into
2 rounds
6 TTB
6 SA DB push press/each arm
18 alternating SA DB carry step ups

For time

60 WB 20/14lbs
50 Kb alt/ single snatch 24/16kg
40 T2B
30 Pull-Ups
20 back squats @100/75kg
10 hspu

Practice Handstand walk (~15-20min.)

Shoulder press 6x3x65%

120 ALT DB SNATCH 22.5/15 15/10
5 BURPEES AT THE TOP OF EACH MINUTE

E4MOM for 24 min

6 heavy back squats
+
3 high box jumps

5 rounds for time
5 Push-ups
7 Burpees
9 Air squats
200 m run

With weightvest 10/6 kg

3 Rounds
Sets of 12

Goblet Squat
Decline DB press
Seated V-Ups
Static Lunges
Single Arm Rows
:45 Plank Hold

1 mile run

1. 12cal row
2. 5+5 db snatch 45lb
3. 5 devils press 45+45
4. 20 abmat situp
5. Rest