For time:
1,2 km hill trail run or 2000/1500 m row/ski

then
10 rounds:
6+6 single DB push press 17,5/12,5 kg
6 T2B
15 m DB goblet walking lunges (7,5 m + 7,5 m)

then
1,2 km hill trail run or 2000/1500 m row/ski

KB Triceps Extensions: 4 x 10. Rest 60s.

3*
60m 1 arm OH DB WL
3 Rope Climb

TC 12'
3' rest

3*
60m Double DB Front WL
3 Rope Climb

TC 12'
3' rest

3*
60m Double DB Carry WL
3 Rope Climb

TC 12'
3' rest

AMRAP 18 With Partner
Row 21/15 Calories
10m Hanstand Walk / 5 Wall Climb
12 Wallball 20/14p
IGYG

Core-work, 12 min emom
1 min: L-hang 30 sec
2 min: ghd-sit ups 30 sec
3 min: hollow hold 30 sec

1000 m soutua
50 thrusters 15kg/tanko
30 rengassoutua
Aika 9,45

4-5 sets for quality

50'/arm Single arm KB Front rack carry. At 0, 25 and 50 feet do 5 Single arm KB thrusters. You choose the weight. 100' Hand over hand rope sled pull + Sprint back to the start

Rest/walk 2:00

Skill: Kipping toes to bar

BBG

1) 15 minutes to establish a 1RM Snatch.

2) 15 minutes to establish a 1RM Clean & Jerk.

Strength

4X5 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth), rest as needed

Conditioning

5 rounds of:

3 Rope Climbs 15′ // 3 strict pullups
12 Ring Dips
20 Calories Row // 60 DU // 400 m RUN - pracujcie nad słabymi stronami!

Rest 1:1

Time Cap:
(2:30 TC x 2 = 5) x 5=25