With partner

750m row (each)

Then 3 rounds of
10 synchro box jumps 24"
20 toes to bar
30 gtoh 50kg

Timecap 13min

30min EMOM
1) Row
2) 5+5 DB Snatch
3) 10+10m Single Arm Farmers Carry

Pendlay row 4-3-2-4-3-2

E4mom x5:
20 cal C2 bike
20 wall ball

For bike: damper at 10. Aim for 70+ rpm.
Try to go ub w/ wb.

Should be roughly 1-1 work-rest ratio.

For time:
30 ohs

A,
1 Power Snatch + 1 Squat Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x(1+1)

After warming up, take 5 sets to find your max weight for the complex for today.

B,
For time:
50 Clean & Jerks @84/52kg

Every 1 min (starting at 0:00) complete:
5 Toes-to-bars

Once you complete the 50 reps, ride the bike or row at a moderate to strong pace till the clock hits 20 mins.

Goal: sub 12 mins

C,
3 rounds for quality of:
10 L Teapots, pick load
15 Hip Extensions
10 R Teapots, pick load
10 Landmine Rotations, pick load
Bird Dog, L 20 secs/R 20 secs

75 min
60 s. run/60 s. walk
10.5 km, 7.10 min/km
HR 119/144

50 cal row
40 wb (9kg)
30 abmat sit-up
20 m lunge w/10kg plate
10 devil's press 15kg

Lepoja.

Uimaan

15 min ski
- moderate effort, kcals/hour over 800
- 6 min 5 damper
- 6 min 4 damper
- 3 min 3 damper
3x5 feet ha wall