"For Time (with a Partner)
Cash-In:
2000 meter Row
Then, 3 Rounds of:
6 Rope Climbs
12 Bear Complexes @60/42,5kg
Cash-Out:
2000 meter Row

Timecap: 30 mins "

Every 6min x6

22/17 cal row
16 wall ball @9/6kg
12 toes to bar
8 burpee to target

Time cap 4min / round

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5/5 Side Lying Open Books
5/5 DB Upright Rows
:30 Box Prayer Stretch
-Rest as Needed b/t Sets-

21-15-9
15-12-9
12-9-6 reps of:
. Row (Kcal)
. Power clean (61kg)
. Bar muscle-up

Power clean 3 RM, then 3 sets @ 80% (choose reps)

WARM UP + TECHNIQUE 10-15min

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SNATCH + NINJA SNATCH + OHS
4[1+1+3]@light weight, pal 2min

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CLEAN HIGH PULL + CLEAN + FRONT SQUAT *pull full foot
5[1+2+2]@up to moderate weight, pal 2min

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SPLIT JERK *rack
5x2@up to moderate weight, pal 2min

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3-POSITION PAUSE CLEAN PULL + CLEAN PULL *pause 2cm floor + knee + power position, pull ful foot
3-4[2+1]@+5kg today best jerk, pal 2min

For time:
90-60-30
Double under
45-30-15
Wall ball
15-10-5
Power Clean@70/47kg

Timecap: 15 mins

Extra:
Tibia Raise
3 x 20. Rest 60s

Clean and Jerk max

Max Thruster (50% BW) (40kg)

For time:
. 31 Push Press
. 31 Pull up
. 31 Snatch
. 31 Sit up
. 31 T2B
. 31 Push up
. 31 Box jump
. 31 Back Squat
. 31 Unbroken DU
. 31 Thruster
. 31 OH reverse lunges
. 31 Burpees

Buy out: 2018m row / run