16min EMOM:

1) 10m KB Front Rack Walking Lunges
2) Row 20/15kcal

Scale if needed. This is not all out effort.

300m Row
2 Rounds of “DT” (155/105)
400m Row
2 Rounds of “DT” (155/105)
500m Row
2 Rounds of “DT” (155/105)
600m Row

4 sets, rest 1-2min between movements

1) 10-25 GHD Sit-Up
2) 10+10 Seated DB Press
3) 10+10 KB Single Leg Deadlift

How did it go?

Thruster 5 x 5

Seven sets of one back squat + one 3s pause back squat

Front squat 5x3x80%

1RM Test

Hang Power Clean 4 x 5 reps

20 push ups

20 Wall balls 9kg/6kg

200m run

20 push presses 45kg/30kg

20 burpees