5 rounds for time
30 cal Row
20 DB Snatch 30kg
50m Sled Push & Pull
20 Ghd
50m Bear hug walk 80kg
30cal Bike
2 min Rest between rounds

WOD
8 RFT
8 deadlifts 175/125
Farmers carry 50/35
(Can use DB or KB for farmers carry, must have one in each hand)

*farmers carry is up and down length of the gym 4x

Bench Press, Narrow Grip

5 x 4 x 75 - 80%

For time:

• 15 thrusters, 95/135 lb.
• Run 200 meters
• 20 thrusters, 65/95 lb.
• Run 400 meters
• 30 thrusters, 45/65 lb.
• Run 800 meters

• 2min.: Row/Bike/Run

• 1 rnd:
  45s..: Squat + Hip up-down
  45s.: Scorpions
  45s.: Reverse lunge w/ stretch
  45s.: Shoulder Mobility w/ band

• 1min.: Row/Bike/Run

• 3 rds:
  3 Deadlift
  3 Front squat
  3 Shoulder press
  3 Thruster
  20s. Kipping swings

• Mobility...

• Front squat:
  8x ~35%
  6x ~50%
  4x ~65%
  (2x ~75%)

Power snatch 5x2 reps

Warm up(10)
3rds
20 jax
10 heel grab
5 plyo

BW Strength(5)
On the minute-5x3 strict pull up or bent over row w/2 second hold at the top.

WRK(24)
WRK 10:00-REST 4:00-WRK 10:00
5 db/sb/bb(dumbbell/sandbag/barbell) deadlifts
5 db/sb/bb hang cleans
5 db/sb/bb push press(3 second hold at the top)
5 body builders(3 second hold in the up)
5 v-ups

Finisher
50 bicycles
1:00 hamstring stretch

500M ROW
3 rnds of
4 cossack squat e/s
3 high box jumps
7 ring row

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Tempo Front Squat
5 sets of 3
@ 70% of 1 RM FS
3 - 4 - X - 3

EMOM10
A. 10-12 K2E
B. 5+5 hang kb snatch, 20-24kg