3 rounds
400m row
50 Walking lunges 16kg goblet
200m run
25 box jumps
800m bike, standing (Hard 10)
15 Backsquats (50% of 1 rep max weight)

Rest 5 min

4 rounds
10 t2b
15 v ups
20 hollow rocks

5x8 75% From last workout 8RM

60min amrap:

• 10cal SkiErg
• 10 renkaan hakkaus lekalla
• 10cal BikeErg
• 10 penkkipunnerrus
• 10cal Assault Bike
• 10 hauiskääntö + shoulder press käsipainoilla

Painot kommenttiin.

Snatch MAX
Snatch pull 5x2
Front squat 5x2

Bench press

Ski 300cal
10 sit ups
5 handstand push up

1) takakyykky 5x10x55%
2) KS 3min
3) WOD
4) veny

EMOM 9

Min 1: 20 supermans
Min 2: 0:45 wall holds
Min 3: 0:30 HS hold against the wall

Silverback Primer
3 Sets Not For Time:
7 Windmills
:20 Dual Kettlebell Split Stance Iso Hold (Left)
:20 Supinated Grip Dead Hang
:20 Dual Kettlebell Split Stance Iso Hold (Right)

For time:
30-20-10
Toes to Bar
Front rack Reverse Lunge

Directly into...

3 Rounds:
100 Double Unders
30 Overhead Squat
35/25kg

( 15 - 25 )

If we know that your toes to bar sets quickly drops off, let's break things up from the start. Sets of 5 or more reps works great. The best strategy for you will be the on that allows for the shortest breaks.
Lunges are slower movement so this is great place to catch the breath. Relax the fingers and let the bar sit high up in front rack position to make the weight feel as light as possible.
With there being 300 double unders in the back half this workout, taking intentional break may help keep you moving with minimal time between sets. Breaking every 25 - 50 Reps would work well here. -The overhead squat, even at light weight, will be grind. Try to hold on for bigger sets than you want to and work to keep the weight in the heels to avoid needing to regain balance in the feet between reps.