For time with partner

Row 5000m

sprint

AMRAP 15
7 T2B
14 wall ball
21 KBS 24/16

Find your 1 rep max of the day

1a) Close Grip Bench Press: 4 x 6-8 ea. Rest 60s.
1b) Ring Rows w. a pause: 4 x 8-10. Rest 60s.

• Class will do floor presses

Bench/floor press:
2x2 @ 90%,
2x1@95%.

"Lynne"

Five rounds for max reps of:
Body weight bench press
Strict pull-ups

*There's no rest between bench press and pull-ups. Rest 3 minutes between rounds.

For time
75 wall ball shot 9/6kg
50 box jumps 24"/20"
25/20 cal. row

70 Dumbbell Snatches (50/35)
60 Wallballs (20/14)
50 Box jump
40 Kipping Handstand Push-ups

Front squat or Back squat (climbing) 5 – 5 – 5 – 5 – 5

For quality

3-5 rounds
1. 10 x ring push ups
2. 5-10 strict pull ups
3. 15-20 hollow rock
4. 10 x hip thrust w/kettlebell/barbell

Then:
15 min shoulder mobility