Every 5 minutes, for 25 minutes:
Row 500 Meters
20 Chest-to-Bar Pull-Ups

Complete each set as quickly as possible. Note times for each set

5 sets of max pullups

30,17,15,15,15 (all kipping, no butterfly)

Thruster ladder with 135#. (1 the first minute, 2 the second, 3 the third...)

7 rounds + 5 reps

3 rounds:

2min on 1min off as many reps as possible:

• 15 DB burpee 22,5kg
• Rest of the time reverse DB lunges

30 MIN

• 1 min erg
• 6 deadlifts 2x24kg kb
• 12 alt reverse lunges

Skill
squat snatch
getting better!

Strength
3x3 front squat 70kg (3 mns b/t sets)

Wod
For time:
20 shoulder to overhead(60kg)
40 burpees
Had a problem with my wrists on the Shoulder to overhead, which caused me time!

Double unders

E2MOM, 5 rounds
10-30 DU/Du practice 30s
8-15 KB swing

For time

Partner workout

3 Rounds

• 20 Partner Deadlifts 140kg
• 20m yoke carry 150kg

Then

• 60m yoke carry 150kg

5 x 5

3 mile loop with half steep grade

Stop every 2 minutes and do 25 reps of different excersises:

Push ups / plank hold
Ab work: flutter kicks, bicycle crunches
Squats
Burpees
Mtn. climbers

For a time:

1km row
12-10-8-6-4-2
Front squat @80kg (no rack)
Strict HSPU
1km row