For time:

• 1000m row
• 30 back squat 100/70kg
• 1000m row

5 rounds

• 10 box jump
• 10 burpee pull ups

Record your weights, reps and other details for this strength training:
3 rounds;
Weighted Pull-up x 3 reps
Ring Push-up x max (>12reps add vest)

5 x 2min/ 2min rest

• row 25/22cal
• rest of the time max reps bear complex 60/40kg

6 x 4

Build to 4 RTM in 6 sets!

Push jerk

5-5-5-5-5

Complete five sets of five push jerks. Use as heavy weight as you can.

5 x 1min work/1min rest

• max reps kb swing 32/24kg

4x8 Back Squat @76%
Increase from last week if possible.

1. Nordic hamstring curl w/partner x 8
2. Pendley row x 8
3. Arch rock x 12-15
4. Rest

1) 30s Goblet Squat (KB)
2) 30s Hollow Rock
3) 30s WB Toss (L)
4) 30s WB Toss (R)