15 min AMRAP
8 strict K2E
10 push ups
20 cal row

Back squat

10-8-6-4-2-4-6-8-10

Result is lifted kilos.

SO 2:30

Deadlift 4 x 6

8x
90s. On / 90s. Off

A: 8 DB-snatch (22.5/15kg) + 8 Box jump
B:  15/12 cal Row/Ab + amrap T2B

(Alternate A&B, 4+4)

25+25 OH lunges 24kg/16kg
50 sit ups
40 push ups
100 DUs

12 min EMOM
Odd mins: 3 x Snatch @ 75%
Even mins: Rest
For Quality

4 rds

single arm farmers carry 40m /side 32/24kg
2 rope climbs
hollow hold 30 sec

TC: 18 min

21-15-9:
Kettlebell Swings (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)

FOR TIME:

Row with partner 5000m.

Change every 500m meters.

Squat w/2 DBs or KBs
Burpee to plate