4-5 sets:
6/6 Single Arm Ring Rows
8/8 Single Arm DB Bench press
50ft Single Arm Overhead walking lunge (Holding 1 dumbbell), Switch arms after 25ft

3-4 sets for quality:
10/10 Single Leg weighted hip thrust (Shoulders on a bench) (Light Weight, focus on getting a good squeeze at the top)
10/10 Single Leg Romanian Deadlift (Holding DB or KB in opposite side of the leg planted)
5 wall walks
:30/:30 Side plank

Partner WOD:
1600 Meter Relay Run (alternating 400 meters)
10 rounds (partners alternating full rounds) of…
4 Strict Pull ups
6 Dips
8 push ups
16 Squats
1600 Meter Relay Run (alternating 400 meters)

Minibarbara
5 kierrosta

5 rengassoutua
10 punnerrusta
15 kyykkyä
20 vatsaa
1 min lepo

Minibarbara

4 kierrosta:
10 leukaa
20 punnerrusta
30 kyykkyä
40 vatsalihasliikettä
2 min lepo

Tall snatch, 3 x 1, AHAP (as heavy as possible)

AMRAP 15:00
Run 200 Meters / Row 250m / Stairs x 1
15 Overhead Squats @42.5/30kg
2 Rope Climbs

Squat Flow video

9 Thruster (42.5/30)
35 DU

Amrap 14'
9* OHS
1* legless rope climbing / sc normal rope climbing
9* press
Rx 50/30kg
Sc 30/20kg