3 Rounds
15 Ring Rows
10 K2E
5 Rope Descent

12x OTM
7-10 sumodeadlift high pull
7-10 hang power clean
12 – 15 deadlift

21-15-9
Deadlifts 100 kg
Burpee box jumps

4x6 SOTS Press, elevate heels
if needed
RPE 3+ to 4

A: 8min emom: 3x banded jumps
B: Incline db Bench press 3x8
C: Strict pull ups 3set
D: Lunge walk 3x10m
E: SL Standing hamstring curls 3set

5x2 deadlift 80%-90%

10-9-8-7-6-5-4-3-2-1
Wall balls
100m run between rounds

9-8-7:
Power Snatches
Overhead Squats

30/24 cal Air Bike / Row

6-5-4:
Power Snatches
Overhead Squats

30/24 cal Air Bike / Row

3-2-1:
Power Snatches
Overhead Squats

Rx: 50/35kg

(Time cap: 20min.)

1) C2 12 cal
2) Ski 12 cal
3) Row 12 cal
4) Echo 12 cal

For time:

50 cal Row
10 Deadlifts @70kg

40 cal Row
20 Cleans @60kg

30 cal Row
30 Front Squat @50kg

20 cal Row
40 Shoulder to Overhead @40kg

• 1 Bar, move your own weight

AMRAP 5 Rounds of:
Max Bench Press (bodyweight)
Max Pull-Ups

Rest as needed between rounds.
Time Cap 20 min.