For time:
Row 5000 metres

In teams of two, each athlete must row 5 rounds of 500 metres. Rest while the other works.

A few tips to ease muscle tensions and stiffness in the back of the thigh area.

Warm up, with two rounds; 10m bear walk, 10m pain walk and 5 windmill/ side

EMOM 15 min

10 TTB
10 DB snatch 22,5/15 kg, alt.
50 DU

Squat clean 4 x 5

For time
row 5000m
50 box over jumps 20"
row 5000m

4 Rounds:
20 Pistol Squats
10 GHD Back Extension with 10kg Barbell
20 T2B

Strict Diane & Karen with Twist

For time

21-15-9
Deadlift 100/70kg
Strict HSPU
then
150 wallball shots 20/14p
*every 2 minutes 45 double unders

Three sets of:
Jerk Balance x 3 reps
Rest as needed

1 wallball, 1Burpee, 2,2,3,3,4,4,...