3 rounds for time

• first person rows 250m while the other holds two kb`s (24/16kg) in front rack position

(each person rows a total of 750m)

3 Mins On : 2 Mins Off ( 6 intervals total. 3/3 )
A.
20/15 CAL Row
10 Hang Power Clean 60/40kg
10 STOH
Box Jumps AMRAP

B.
40 Wall Balls
20 Pull Ups
AMRAP Burpees

Post total reps on A & B

Scale reps down on B if needed.

7 Front Squat (70/50kg),
7 Pull-Up

45sec ON, 30sec OFF
A) 8 Thruster (40/30kg) + 5 Pull-Up
B) Row 10/7kcal + 8 Burpee over Rower.

One round is 2,5min, so total time of workout is 40min.

6 x E2MOM

6+6 x sideways box step ups (l + r), with dumbbells, box height so that hip level is lower than the knee. You choose the weight

6 x burpee box jumps, as high box as you can jump on to.

1 Hang Power Snatch (40/30kg), 1 TTB,
2+2,
3+3...

compare to https://www.wodconnect.com/reebok-crossfit-33100/feed/2015-09-11

3 QUALITY rounds of:
8/8 1-Arm Kneeling Landmine Press
Rest 60 seconds
10/10 DB Plank Rows
Rest 60 seconds

Choose challenging weights that allows good movement.

A:
8/8 1-Arm Bench Press with 1 sec pause top/bottom
Rest 60 seconds
8/8 1-Arm Bent over Row with 1 sec pause top/bottom
Rest 60 seconds

3 Rounds

Choose challenging weights that allows good movement.

B:
8x20/10 seconds of:
Ball Slams

14 Min AMRAP
7 Pull Ups & 7 Push Ups
50 Wall Balls
100 DU's/ 200 Singles

Notes: 7 pull ups and 7 push ups counts as 7 reps not 14. If you do 200 singles count as 100 reps. 1 round = 157

EMOM 14
Odd: 1 Halting back squat, add weight for each rep up to 85 - 90 % of 1 RM
Even: 8 x kipping toes to rings