Easy recovery row
Stretching and mobility for 5min between

27-21-15-9

*cal row
*thrusters (20-30kg)

Work on 2 + 2min intervals until the work is done

TC 24 min (Max six intervals)

For time:
* 30 WB
* 10 swing (32/24kg)
* 25 WB
* 10 swing
* 20 WB
* 10 swing

Back Squats: Building up to max ever: 133#

5 rds of:

20 med ball situps 20#
20 double unders
20 kb swings 1.5p
20 med ball squats 20#
20 CrossFit pushups

For time

6x5 1&5 pidolla

7 Rounds for Load - 7 Reps per Round

Each Rep is:
-Deadlift
-Hang Clean
-Front Squat
-Overhead Press (any way you can)
-Back Squat
-Overhead Press (any way)

Requirements:
-Bar must be touch and go ONLY during the round
-Max 2 minute rest between rounds
-Post load total of each round

I did:
75, 85, 95, 105, 110, 115, 120

Warm up(10)
3rds
20 big arm circles
10 pik n grass
20 jax
5 walkouts

WRK(20)
WRK 3:00 REST 1:00 x5
100m run
10 alternating shoulder press
100m run or 10 step ups/box jump
10 v-ups

Finisher
50 round the world
1:00 samson per

Technique practice

B.
Two sets for times of:
Row 500 Meters
Rest 5 minutes