3 Rounds for time:

500/450m Row
21 Box Jump overs 24"/20"
12 Front Front Squat 70/47,5kg

( 10 - 15 )

Row : in less than 2:30
Box Jumps : Athletes will not be allowed to rebound these reps. Complete les than 1:15
Front Squat : Loading should not exceed 75% of 1 RM. Barbell should be taken from floor. Reps should be completed 1-2 sets.

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5/5 Sciatic Nerve Floss
10/10 Single Arm Seated Banded Lat Pulldown
-Rest as Needed b/t Sets-

Banded Deadlift 5x4 reps, then max reps @ 90%

8 rounds for consistency:
25 cal run or 500/400 m row
30 s rest
2 min amrap: 10 box jump step downs, 10 push ups, max sit ups
30 s rest

Pause on squat 3-5sec

A1: Ring chin ups Supinated 3set
A2: Broad jumps 3x3
B1: Ring pull ups pronated 3set
B2: Broad jumps 3x3
C1: SL hip thrusters 3set
C2: SA Db biceps curls 3set

Back Squat 4x1
90% of 1RM

On the Minute x 15:
3 Power Cleans
3 Front Squats
3 Push Jerks
Max Bar-Facing Burpees

Barbell: 61 / 43 kg

HR Zone 1-2 in Ergos ( AMRAP you can go faster )

20 Minutes Ski
AMRAP 5
"Cindy"
20 Minutes Row
AMRAP 5
"Mary"
20 Minutes Bike
AMRAP 5
"Karen"
10 Minutes Any Machine

pull over skills

Every 90s, 5 rounds
1-5 pull overs
10-16 db snatches