6 rounds:

1000 m row
400 m jog

Row six times 1000 m at faster pace. Jog slowly 400m. Jogging is a time for recovery.

TG 45 min

For time

15-12-9
HR burpees
pull ups

Shoulder mobility

Max weight plank hold 30 sek.

• Snatch balance: 5x2 (~60%)
• Snatch from blocks (from knees): 5x2 (~60%)

Bench Kneeling Row

3 x 3
1st set @75% 1rm
2nd set @80% 1rm
3rd set 3+ @85% 1rm

Post your weights for each set

2 rounds:

Run 400m
15 Back Squat (70/50kg)

Go as fast as possible. Bar from the ground. Scale if needed.

For time
15 KB Swing 24/16kg, 15 TTB
10 KB Swing 24/16kg, 10 TTB
5 KB Swing 24/16kg, 5 TTB
800 Run with 20/15 kg plate
5 KB Swing 24/16kg, 5 TTB
10 KB Swing 24/16kg, 10 TTB
15 KB Swing 24/16kg, 15 TTB

WOD- 35 minute cap
“300%”
Teams of 3:
100/70 Cal Row
100 Box Jump Overs (24/20″)
100 Power Snatch (75/55)
100 Toes-to-Bar
100 Power Snatch (75/55)
100 Box Jump Overs (24/20″)
100/70 Cal Row

70%/2
75%/2
80%/2
85%/2
90%/1
95%/1