1) Machine
2) 6+6 Gorilla Row
3) 5-5-4-4-3-4-4-5-5 Front Squat
4) 10 V-Up & 10s Hollow Hold

15min emom

Row 12cal
Thrusters @40kg x12
Du's 30
Bar over Burpee x12
2x hang squat clean

Emom12:
a) 20-30 leg lift over kb
b) 10-15 leg-up crunch
c) 30-45s plank

E2M for 18min (3 sets of each):
1 – Snatch-Grip RDL x 8 @ 4011
2 – Evil wheel or Barbell Roll-Outs x 12-15
3 – Band assisted Nordic hamstring curls x6-8
+
Partner wod
20min Amrap
Row for meters
Use one rower/team.
Switch rower E2M.
Resting partner must complete 15xDouble kb squat @24/16kg before he/she can start rowing.

Weighted Dip 2x3, 2x2

Weighted chin up 2x3, 2x2

In team da 2
42-30-18
Power snatch 35kg
Ohs
Directly in
100 cal erg bike
Directly in
18-30-42
Power snatch 35kg
Ohs

5x3 Snatch Balance >80%

1h of Assault bike for calories.

Amrap 12'
25 double under
9 ttb
25 double under
9 hang squat snatch 35kg