Superset x 3 rounds

Supinated Grip Barbell Rows x 10
Rest 30s.
Trap 3 Shrugs x 10-10-10
Rest 30s.

• Not too heavy, focus on great quality and range of motion

In 3:00 minutes
18 cal row
18 ttb/ctb
Amrap power clean 70kg
Rest 90" between sets x 6 sets

Odd: Thruster - 10reps (rx 45/30kg)
Even: Kb swing - 20reps (rx 24/16kg)

For time
4 sets of
20 cal row
10 lateral burpees over the erg
20 x
10 lateral burpees over the erg
20 cal row
Rest 2' between sets
X= 1) dumbell snatch 24kg
2) single arm dumbell thrusters 10+10
3) dumbell cej
4)single arm dumbell oh squat 10+10

1.
Core: KB rack hold tabata x 2 set. @2x24/16

2.
Amrap 25 min.
15/12 cal row/bike/ski
20 alt. KB dead snatch@24/16kg
15 Wall Ball@9/6kg
20 Box Jump over@60/50cm
REST 60sec

40, 30, 20, 10 reps for time

10kg x2 db
Thrusters
Power clean
Deadlifts
Renegade rows
Air squats

2x
0:40 on / 0:20 off
- Crossed mountain climbers
- Hollow Hold
- Plank Walk ups
- Superman's
- Windshield Wipers

Every 90sec for 6 rounds:
~60% of max reps C2B or Pull-Up
RPE 3-4

1.6km Run / (Row)
50 Box jumps (60/50cm)
12 Sandback over to shoulder (60/45kg)

800m Run / (Row)
35 Box jumps
9 Sandback over to shoulder

400m Run / (Row)
20 Box jumps
6 Sandback over to shoulder

(Time cap: 30min.)

Row 5k
3min rest
Ski 5k