E2MOM x 20

1) row
2) ski
3) bike
4) 2-5 rope climb

Deadlift for load:
#1: 1 rep

3 rounds for quality
4+4 Heel wrapped pistol

20-30s Pistol squat balance right foot
20-30s Pistol squat balance left foot
https://www.instagram.com/p/CLVJ9wkny0C/?igshid=YmMyMTA2M2Y=

AMRAP 16. IGYG

5 Deadlift 140/90kg
12/9 Cal Row
4 ROB

Full Round Then Change.

3 Rounds For Time:
500/400m Row
21-15-9 Deadlifts

KILOS: 102.5/70

EMOM 40
1. 15 Goblet Squat
2. 10 Ring Row
3. 20 Sit-Ups
4. 20 Box Dips
5. 15 V-ups / Tuck ups
6. 15 Push-Ups
7. 10 Chin-Ups
8. 40sec Plank Hold


Front Squat for load:
#1: 10 reps

AMRAP 10
12 Shoulder to Overhead 42,5/30kg
10 Pullups
12 Front Squats
10 Box Jumps

50/40 cal row
10 bar MU
50 wall balls
50 DB snatch 22.5/15kg

28 Min AMRAP

For time:
15-10-5
Power Cleans (60/43kg)
Front Squat (60/43kg)
Timecap: 9 mins

Extra:
3 rounds
Banded split squat x 8/8
KB Teapot x 10/10
Straight Leg Hip Bridge March x 20"
-rest as needed-