1994m row buy-in
4RFT
7 snatches 30kg/20kg
23 knees to chest

#Strength
5 @ RPE 8; 2/4 repeat of:

• BB romanian deadlift

#Strength
4 @ 9 ; 1/3 load drop (-15%) of:

• BB romanian deadlift

accessory

30 ice cream
makers for as few sets as possible. pausing for 1 sec chin over bar 1 second in lever position

scalings:

knees bent in a tuck lever postion
hollow rocks x 2

#Strength
1 @ 9; 1/2 load drop (-15%) of:

• BB deadlift

#Strength
3 @ 9 ; 1/2 load drop (-20%) of:

• BB deadlift (from blocks)

“Jack Daniels”

1,000/800 Meter Run

50 Thrusters 50/40

30 Pull-ups

For Time:
3 rounds
300 m row
10 KB Russian Swing 16 kg
5 T2B
10 Push Press 20 kg

20min AMRAP

10 pull ups
10 T2B
20 box jumps
100m run

2 Rounds for quality
Top of dip hold – Accumulate 20 to 30 seconds
Hanging L-sit hold – Accumulate 20 seconds
Bottom of dip hold – Accumulate 20 to 30 seconds
GHD back extension – 10 to 15 reps