1 x 20 with stronger grip
2 x 10 with weaker grip

7 Rounds For Time:
10/7cal Ski-Erg
30 Double Unders
9 Chest to Bar Pull Up
3 Wall Climb

AMRAP12
12 HR push up
24 sit up
36 Reverse lunge (alt.)
48 Double under

3 mins

AMRAP12
12 strict Pull up
24 cal row
36 KB USA swing @24/16kg
48 air squat

3 mins rest

AMRAP12
12 plank up
24 box jump @60/50cm
36 plate G2OH @20/15kg
48 Renegade row @2x15/10kg

40min amrap:

20m weighted lunge
30 du
20m w. lunge
30 kb swing
20m w. lunge
5 strict hspu

75 min
Warm up for 10 min

1.Row progression
Week 2
2 > 3 rounds of:
4 min row @ spm 20
3 min row @ spm 22
2 min row @ spm 24
Rest 5 min between rounds
Avg. paces: 2.10, 2.10, 2.09
HR 152/180
Total time 37 min

2.Cool down
22 min easy bike

3 sets of

1 cluster + 2x Push Jerks

Congo-line style:

In teams of four, perform 3 rounds each, advancing to the next station only once the team member in front of you has moved on:
15 box jump-overs 60/50
20m bear crawl with dumbbells
25 kettlebell swings @32/24
30 wall ball shots @9/6
TC: 30min

Push Jerk 3-3-3-3-3

Push Press 3-3-3-3-3

10 @60%
8 @70
6 @75%
4 @80%

Rest 2min between sets