1000m row
deadlift
men 80-90-100-120-140-160kg
women 55-65-75-80-85-90kg
20 cal air bike

"BFF"
AMRAP 20:
100 Double Unders
50 Wallballs (20/14)
40 Calorie Row
30 Alternating Dumbbell Power Snatches (50/35)
20 Toes to Bar
10 Bar Muscle-ups

Kilos: 22.5/15

10R
10 sec work @100%
90 sec rest

Barbell Complex: Build to a challenging set in 5-6 sets.
-2 Power Clean + 2 Front Squat + 1 Thruster

3RFT I go you go

15/12 cal row
4+4 GTOH DB 22,5/15
5 C2B

1)
Sots press 4 x 2

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2)
Squat snatches from power position + snatch balance
(2 sec. Pause in the dip and in the catch) (1+1) 10 sets. Every 90 seconds.

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3)
Snatch hi-pull 6 x 2

Back Squat
5x5r 2 reps in the tank
Rest as needed.

5x1

• Tempo: 6 Seconds Up, 6 Seconds Down
• Build to a moderate (max: 55%).
• Rest as needed between sets.

4 rounds:
1.) Bar/Ring Muscle Ups
2.) Wallball
3.) Row / Air bike
4.) Rest...

• you choose reps.
• go by feel.

2 Sets For Time:
20/15 Calorie Assault Bike
15 Deadlifts (225/155)
15 Toes to Bar

Rest 2 Minutes Between Sets
Kilos: 102.5/70