3-4 rounds:
30/24cal Row
1min Sorenson Hold
- Rest 1min

1+1@climb to the maximum of the day, rest 2min

3 Sets

2 - 5 Legless Rope Climbs

Rest Up to 30s btw reps

Rest 1 minute btw rounds

For time with a partner :

1 round of "Kelly in a boat"
"Fran"
1 round of "Kelly in a boat"
"Fran"
1 round of "Kelly in a boat"
Timecap: 35 mins

FRAN:
21-15-9
Thruster@43/30kg
Pull up

Kelly in a boat:
500m row
30 boksz jump @60/50cm
30 wall ball @9/6kg

For time :

12 Devils Press 22,5/15 kg´s
20m Handstand Walk
9 Devils Press 22,5/15 kg´s
15m Handstand Walk
6 Devils Press 22,5/15 Kg´s
10m Handstand Walk

TC 10

5 Rounds For Time:
30/21 Calorie Row
5 Dumbbell Box Step Overs
30 AbMat Sit-ups
5 Dumbbell Box Step Overs

Dumbbells: 23 / 16 kg's
Box: (24"/20") 

Low hang clean & hang clean complex

5 sets @ 85% of heaviest lift achieved last week

Front squat 1 & 1/4
5 x 2 @ 85% of max front squats

Find a heavy 3 clean grip deadlift
Start @ 90% of max clean then build the weight over 5 sets

Optional accessories
12 Barbell RDL’S
10 Back rack lunges
8 banded hamstring curl (es)
Repeat 3 times

Pick 1-2 Movements To Practice For 10-15min
A) HSPU
B) Robe Climbs
C) HSW / Wall Walks
D) Ring/Bar MU
E) DU
F) Any Odd Objrct Movement

Partner workout

AMRAP 10 min. (switch after full rounds)
3 wall walks
6 toes to bar
9 calories bike/row/ski

REST 3 min.

AMRAP 10 min. (switch after full rounds)
3 devil’s press
6 box jump overs
9 calories bike/row/ski

REST 3 min.

AMRAP 10 min. (switch after full rounds)
3 DB renegade row + push ups
6 DB thrusters
9 calories bike/row/ski

Goal: 6+ rounds each AMRAP
Rx: 2x22,5/15 kg; 60/50 cm

3 Rounds For Time:
10 Strict Ring Dips
300m Ski ERg
15m Double DB Overhead Lunge

22,5/15kg