Refresh rack position. Use lats to hold up bells, not arms.

A1 KB DFSQ 4 x 7
A2 BB Back Squat 4 x 9
A3 KB DFSQ 4 x 7

ssw/

B1 Bent over DB Fly 4x10
B2 Band External rotation 4x10 per side

Partner 1 does all As while partner 2 does Bs. Then swap

4:10 min sets

25 minutes

3 x 10 ring row /pull up with false grip

3 x 5 wide grip pull ups, 1 rep is 1 pull up with full arm extension in the bottom position, then 1 pull up with 1/2 arm extension in the bottom position.

3 x 5-10 ring dips, remember the
external rotation of the arms

3 x 5-10 MU turnovers from the ring row position

3 rounds for time
15 wall balls
12 KBS 24/16
9 burpees
6 T2B

3RM Thruster ladder

45sec time/weight

Women:
30/35/37,5/40/42,5/45/47,5/50kg

Men:
50/55/60/62,5/65/67,5/70/75kg

For time:

30 Toes to bar
10m HS Walk
30 HSPU 20/10kg plate deficit
10m HS Walk
30 Toes to bar

For time:

50-40-30-20-10

SDHP 30/20

Wallball 20/14

Metcon:
21-15-9
OHS 35/25
pull ups

2 x Wall Walk
12 x Push up
15 x Box Jump
4 x Wall Walk
12 x Narrow Push Up
15 x Box Jump
6 x Wall Walk
12 x Wide Push Up
15 x Box Jump
8 x Wall Walk
12 x Diamond Push Up
15 x Box Jump

Try to keep Push Up and Box Jump sets unbroken.

wall ball

Odd: 5-8 Push jerk
Even: 5-8 Strict Pull up