-find todays heavy
-2min rest

For time
1200m row
40x DB snatch 22,5kg
30x burpee box jump
20x T2B

*2rounds: *

20s hollow hold
20s side planks / R
30m single arm farmer carry / R
20s side planks / L
30m single arm farmer carry / L
20s hollow hold

rest as needed between sets

Conditioning:
4 Rounds of 60s on/30s off:

1a) Double Unders
1b) US Kettlebell Swings (24,16 kg)
1c) KB Sumo Deadlift High Pull (24,16 kg)
1d) Side Plank – 30s/30s
1e) Burpees

Partner Wod - I Go U Go
4 min AMRAP 1.5 min REST
1. Complex : 1 Snatch + 10 m OH Carry + 1 Thruster + 10 m OH carry / side (partner A completes a full round then switch)
2. 10 m OH Lunges / side (partner A completes a full round then switch)
3. Squat Clean
4. KB Burpee
5. AM Swing

4 rounds

6+6 static lunges
12 Hip thrust
12-20 jumping lunges
40 m squat walk side ways (with rubber band)

Find 8RM @RPE 10/10
Then 4x8 90%/8RM

4 rounds for quality
5 arch to hollow press
7 bird dog row e/s
5 banded plank walk ups
7 chaos pallor press e/s
5 landmine sit ups e/s

3 rounds
5 t2b
10 DL 100/80
5 ctb
10 DL 100/80
5 hspu

2 Jerk until failure

4 Toes to bar after each set