Buy in 1000m Row
Then
AMRAP
3* DL 100/60Kg
5* Bar Burpee
12* WB 9/6
TC 10'

TC 5'
3RM Hang Clean

YGIG
60m Bicep hold plate carry 25/20 kg
Side Plank (L) / (R)

Work on skill of your choice:

-Rope climb
-Toes to bar
-Bar MU
-Ring MU

For time:

21-15-9

wallball
toes to bar

Bar Muscle-up complex
5 rnds
5 bar muscle-ups
https://vimeo.com/216413837
10 Hollow rocks
https://vimeo.com/175042312
10 arch rocks
https://vimeo.com/175175757
Rest 1:30 Between rounds

AF WEEK 9, Day 2 TEST WEEK

ACCESSORY:
1-3 rounds, go by feel and rest as needed between:

1) 10 KB Suitcase Deadlift + 10 Lateral Flexion + 10m Suitcase Carry (L+R)

2) 10-20 GHD Hip Extension

Move well!

For Time:
2K Row
... Directly into:
10 Rounds:
3 Power Cleans (155/105)
6 Push-ups
9 Air Squats

Kilos: 70/50

5RFT
12 alt Cossack Squats
12 alt Reverse Lunges
12 alt SL Hop & Hold
12 Mini Band Air Squats

5 Minutes of Parasympathetic Breathing

A) For total time:
40-30-20-10
Rowing / Ski / Assault Bike Calories
- Rest 90s between sets.
- 16:00 Cap

B) For time:
50-40-30-20-10
UB Double Unders
*Rest as needed between each set. If you break you must start your SET over!
- Rx+:(Reps of 100-80-60-40-20)
- 10:00 Cap

C) For time:
100 Calories on the Rower / Ski / Assault Bike
10:00 Cap