In 3-5 rounds establish a 500m Row sprint time

• Rest X3 the time it took on the row

40 cal air bike
40 push ups
40 cal row
40 T2B
40 DUs
40 burpees

For Time:
1 Mile Row
50 Wallballs (20/14)
30 Burpee Box Jump Overs (24/20)
10 Power Snatches (165/105)

12 Box jump
12 DB snatch (22.5/15kg)

EMOM 12
Min 1: Kipping pull-up /C2B 4-8 reps
Min 2: 30 sec HS hold by the wall
Min 3: 8-12 reps med ball sit ups by the wall

Metcon:
On the minute for 15 mins
0-4: 5 S2OH + 5 T2B
5-9: 5 front squat + 5 box jump
10-14: 5 thrusters +5 burpees over bar
RX: 40/30kg

50 WB (20/14lbs)
40 KB swing (32/24kg)
30 HSPU
20 Box step over (2x 22.5/15kg)

(time cap: 12min.)

Super set x 3 / rest 1min
x sPull ups
x sHSPU

Touch n Go Muscle Snatch/Power Snatch: 3 x 6-8. Rest 60s.

• Understand and practice the difference between the two movements.

For time :
50 Pull-ups
400 meter run
21 Thruster @43kg/30kg
800 meter run
21 Thurster @43kg/30kg
400 meter run
50 Pull-ups

scaled: 25 pullup each, Jumping pull up
weight@30/20kg

Time cap : 30 mins