5RFT

50 Du´s
20 kb swing 24/16kg

Deadlift
2x5@70%
2x5@80%
1x5@83%

For time:

1000m row
50 thrusters 20/15kg
30 pull ups

Last time 2. march

6 E2MOM

50 du s

Recovery with partner 2RDS

500 m row/ski
20 air squat
10 sit ups
10 superman

10 Min AMRAP;
20/15 Cal Row
20 wall balls 9/6kg

Rest 5 Mins

10 Min AMRAP;
6 Snatches 50/35kg
12 c2b
24 DU’s

We can split into two groups to share the rowers.
Post total reps

5 rounds for time
10 burpee pull up
40m heavy sandbag/ kb front rack carry

Tc 12min

AMRAP28 (YGIG, split anyhow):

50cal bike/ski/row
200 DU
50 push up
200m farmers carry 32/24kg

EMOM x 10

1) 10 cyclist squat
2) 2-50s plank hold

Box Squat
5RM in 5 sets. Rest 2:00
- parallel box, normal or slightly wider back squat stance
- 5, 5, 5, 5, 5
- Use spotters on both sides of the barbell
- Option: 5 x 5 at a moderate weight