10-1 For quality
Strict chin up
KB floor press

Front squat 10-1 reps 70/50 kg
After every round of front squats perform 30 double unders

First round is 10 front squats, second 9 front squats...Time cap 10 min

Working in pairs;
10 Mins AMRAP; (1/2Cindy)
5 pull ups
10 push ups
15 Air Squats
4 Mins Rest/ transition

10 mins
Row Distance

Score is total combined cindy rounds + combined distance on the rower.

One working on Cindy and one on the row. 10 mins of rowing is a long time so find the right pacing.

7x
7 OHS
7 Barbell rollout
7 KB swing

for quality!

20min to build up heavy set of following complex
2 x Snatch grip deadlift
2 x Hang power snatch
2 x OHS
Rest as needed.

5 Reps @ 80%
2 Reps @ 83%
5 Reps @ 80%
2 Reps @ 86%
5 Reps @ 80%
2 Rep @ 89%

1) Barbell Back Lunges 5+5 AHAFA
2) Standing KB/DB Single Arm Press 6+6
3) 3-10 Strict Pull-Up
4) 5-10 Toes Through Rings
rest as needed.

AMRAP 27

80 box jumps 24"/20"
30 wall ball 9/6kg
500/450 m row
400m walking w plates 2x20/2x15kg
60 jumps over plate
500/450m row
80 GTOH w plate 20/15kg
30 TTB
500/450m row

Nutrition

Watch this video about the basics of healthy eating. Any thoughts?

EMOM x 5:
5 Back Squats – 74%