AM: 40 min
A. Rowing technique drills
B. Main set: 28 min Row
0-7 @ 18 s/m
7-13 @ 20 s/m
13-18 @ 22 s/m
18-22 @ 24 s/m
22-25 @ 26 s/m
25-27 @ 28 s/m
27-28 @ 30 s/m
- 158/181
- 2.17.9/500 m, 6087 m
C. Cool down for 5 min

PM: 140 min
Warm up EMOM14 + 10 m HSW
1.Own skill
A. MU drills for 20 min
B. E2MOM40: ring muscle up
- 20 MU

2.Strength
A. Front squat 3 x 3@80% @ Tempo 50X1 - 70 70 70 kg
- 3+3 Single leg explosive jumps after each set

B. Staggered stance RDL 3 x 5 + 5
- Heavy, but submaximal - 40 45 50 kg

C. 3 sets:
- 20 + 20 KB Side bends - 12 12 12 kg KB
-10 Reverse snow angels
- Max effort Ring plank - 1.20, 1.00, 0.55
- Rest 2 min

5 Rounds
10 Thrusters (105#)
20 Bottom of feet together Sit Ups

Thrusters felt really good, sit ups....not so much.

5 rounds
25 Wall Balls (14 lbs, 8 ft)
7 Muscle Ups (not-RX)

110 burpees for time

every top of the minute you do 5 x 30" box jump.

Start with box jumps

Run 800m as fast as you can (90-95%) without losing technique.

Rest as needed.

Repeat.

Report the fastest time.

2 RFT
50 KB SWING 12KG
50 GOBLET SQUAT 12 KG

Dips 5x5
*if you can't do them unassisted, do negatives

(I did negatives :))

8 minutes AMRAP

thrusters 95# and double unders

round 1 is 2 thrusters, 10 double unders
round 2 is 4 thrusters, 15 double unders
etc.

21-15-9
Thrusters (95)
Pull-Ups

221 reps!