250m Row, legs only
250m Row, Arms only
500m Row
Then 3 rounds:
10+10m Single Arm DB OH Walk
5+5 DB Goblet Lateral Lunge video
10 Ring Row

---

5-10 Down Dog to Cobra video

Team of 2 finish 1, then finish 2
1. BOTH have to complete all reps, not total
50 Light Deadlift (165lb cap)
25/ Under Switch + Crab Reach
25 Box Jumps
50/ See-Saw DB Shoulder Press (30lb cap)
50 OH Band Triceps (loop from high bar)
100 Back Fly Tubing Bands
Sprint Curve 5x .08miles

Then,
2. EACH PARTNER
50 Partner Nordic Curl (kneel on AbMat)
50 Partner Resisted Ball Chest Press
50 Partner Leg ups (hold onto ankles)
50/Hand Partner Plank high Fives (facing each other)

37min

Skill:
a, kipping pull up
b, legless rope climb progression

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
10 SLOW Alt. Bird/Dogs
5/5 DB Upright Rows
:30 Box Prayer Stretch

-Rest as Needed b/t Sets-

Clock Running - same weight on barbell

from 00:00 to 04:00
- 20 kb american swing
- 10 burpees

from 04:00 to 08:00
- 10 thrusters
- 5 burpees

from 08:00 to 12:00
- 10 power snatch
- 5 OHS

from 12:00 to 16:00
- 10 back squats
- 5 push press

30 reps for time:

Snatch 60/42.5kg

Alkulämmittely ja mobility

×Kyykky

10min amrap
6+6 boxiaskellus
7 cal laitteella
7 seinäpallo

Loppuvenyttelyt

Alkulämmittely ja mobility

×Kyykky

10min amrap
2 kierrosta juoksu
20s roikunta
20s lankku
5+5 vuorikiipeilijä

Loppuvenyttelyt

Strength
5 set of 3 Deadlifts 265 lbs. PR

Conditioning
5 rounds
12 hanging snatch's
15 pull ups

Completed it in 22:30

DB Bench press 4x15 reps