3 rounds

• 10 cal row
• 20 jumping pull ups
• 30 thrusters 20/15kg

2 rounds for time of:

• 15 box jumps
• 15 left arm kb s2o 24/16kg
• 15 right arm kb s2o
• 15 box over burpee
• 15 left arm kb swing
• 15 right arm kb swing

For time:

• 1000m row
• 30 back squats (50-60% of 1RM BS)

7 RFT:
3 Forward Roll
5 Wall Climb
7 Toes to Bar

9 Box Jump 75/60

Back squat:
- 1x4@70%
- 1x4@75%
- 1x4@80%
- 1x4@85%

Front squat:
1x5@60%
1x5@65%
1x5@70%
1x5@70%

Front squat, 70 % of 1 RM

EMOM For as Long as Possible
1 Rep in the first minute
2 Rep in the second minute
3 Rep in the third minute
etc.

5x 4

AHAP

Every set should be within 5kg of each other

With a barbell AHAP
3 x 8

Front Squat 1 RM

3-3-2-2-1-1-1-1-1-1

Go Every 3:00

4 rounds YGIG:

15/12 Cal Row
12 KB Deadlift
9 KB Hang Squat Clean
6 KB STOH

M: 2 x 24kg / F: 2 x 16kg

Post times for every round!

ALL OUT!

TC: 20min