10 min AMRAP

6 thrusters 45kg/30kg

40 DUs

10 push ups

2-3rounds:
30 banded pull apart
30s hollow hold
30s plank hold

Wod
1 min 10 squat clean 45/30kg + Me Bar over burpee
1 min rest
2 min 8 squat clean 65/45kg + Me Bar over burpee
1 min rest
3 min 6 squat clean 85/60kg + Me Bar over burpee

1.min Ski 8/ 6 cal
rest of the min Ring Mu

2.min 10 DB Snatch alt 22.5/15
rest of the min DU

3.min rest

2 x Rope Climps
8 x HSPU
12 x Box Jump

Weighted pull up
3x1 V2->V1

Power cleans
3 x 6

Floor press
5x5r @ 70%
90s. Recovery

Every 2min. x8:
2 Squat cleans

@ Build to a heavy set.

For time:

With partner:
500/400m row & Deadlift lockout hold 100kg/70kg - 80/55kg - 70/45kg
500/400m row & Front rack hold 80/55kg - 60/40kg - 50/35kg
500/400m row & Overhead hold 60/40kg - 40/30 - 35/25kg

Timecap: 15 minutes

Toinen parista soutaa sillä aikaa kun toinen pitää tankoa halutussa asennossa lukittuna. Soutaa saa vain silloin kun toinen parista kannattelee tankoa. Vaihto päikseen kun soutumatka on valmis.