10 min AMRAP
200m row
10 T2B
10 pull ups

5rds for time

Row 500m (or Bike 1000m)
11 x Back Squat @ BW

you go, I go

4 sets of:
A1) 10 Cossack squats, weighted if possible (10/10)
A2) 10 Half kneeling landmine press (10/10)
B1) 10 DB Row (10/10)
B2) 10 Goblet squat w/ KB
B3) 10 Russian twists w/ plate or KB (both sides=1rep)

• First do 4sets of A1+A2 and then 4sets of B1+B2+B3
• Weighted cossack: Take KB in front, like in goblet squat or barbell btn.
• Rest 60sec btw sets

4 rounds
10 OHS 50kg/35kg
20 cal row
10 push press 50kg/35kg
20 DU

For time, with partner

150 KB clean & jerk 32/24kg
100 Snatch 24/16kg

switch every 10 reps.

50 Strict HSPU for time.

Time cap: 10min.

3x
Max reps Strict Chinups
rest 60sec
Max reps Strict Ring Dips

(Rest 2min between rounds)

1) Wide Stance Box Squats: 8 x 3 @50-60% of Back Squat 1RM, every 60s.
– Parallel Box

2) Speed Pull Deadlift: 6 x 2 @50% of Monday using the same band, every 60s.

3) Seated Dynamic Box Jumps: 6 x 3, every 60s.

4) Front Rack Double Kettlebell Walking Lunges: 3 x 20 steps. Rest 90s.

Find heavy set of
1 Clean + 3 Split jerk

"Add one movement each round"

For time:
3 Burpees
6 Handstand Pushups
9 Toes-to-bar
12 KB Swings
15 Box Jumps
18 Situps
21 Pushups
24 Wall Balls
27 Squats
30 Double Unders

! 3-3-6-3-6-9-3-6-9-12-.....-27-30

TC: 45min