A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Dumbbell External Rotations x 8-10 reps each arm @ 2020
Rest 60 seconds

B.
Two rounds for time of:
Row 500 Meters
20 Hand-Release Push-Ups
30 Kettlebell Swings (24/16 kg)
Run 400 Meters

In teams of three, complete five rounds each for time of:
Row 500 Meters
25 Goblet Squats or Double-Kettlebell Front Squats
5 Wall Climbs

Each team member will start at a different station and may not rotate to the next station until all team members have completed their reps/row. Use as much weight as possible on the squats, but aim to finish in 90-120 seconds.

3 rounds for time of:
400m run
21 burpees

3 Rounds
1600m walk with sandbag
Challenging weight
Rest as needed between rounds.

AMRAP 7min:

30 x Thruster (30/20kg)
30 x Thruster (40/30kg)
30 x Thruster (50/35kg)
30 x Thruster (60/40kg)

DL: 3x10

DB Renegade Row x 5 (row + row + pushup=1)
Dead Bug x 20
DB Push Press x 10 (same weight as renegade row)
Superman/Superwoman x 20
Sprawl x 20
Side Hollow Rocks x15/side
Credit Card Jump x 30

4 rounds for time
*mandatory 1 min rest after each round

22min cap
5-8min setup + explanation

30min

After a 15min rest:

For time:
21 hspu
15 75kg snatches
9 muscle- ups

For time:
21 one -legged squats
15 75kg clean& jerks
9 Muscle-ups

3 sets of 10 pulls to find highest wattage on ski erg

~2min mobility between sets

10min