4 rounds for time of:

Row 500m
Rest 3min

E2MOM for 12 min:
HBBS x 2 reps @ 65%, 70%, 75%, 80%, 85%, 90%

25 minutes to establish heaviest set of
1 Push jerk
1 Split jerk

With partner for time:

200 calories row
Deadlift lockout hold 120/85*

*One partner starts with the rowing and the other starts with the deadlift hold. Rowing can be done only while the other partner is holding the bar in the deadlift lockout. If the bar is dropped or put down, rowing stops and there's a change of turns.

Front Squat x 5
Forward DB lunge x 10/
Jump Squat x 15 (go for height)

3.5 - 4 minute x 4 sets
20 minutes with explanation

12min EMOM
3 x Squat Clean
2 x Split Jerk
Heavy but manageable weights.

Back squat:
5 x 60%
3 x 70%,
2 x 80%
2 x 90%
1 x 95%
1 x 103%

3x 3 x 80 %

5 RFT:

12 x Deadlift
9 x Power clean
6 x Front squat

(Rx: 60/40kg)

WOD:
For time
10-9-8-7-6-5-4-3-2-1
- Russian Swing (32/24KG)
- Sit Up