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

15 Deadlifts (90/60kg)
20 Front rack Lunges (w/db's or kb's: 2x 22.5/15)
15 Burpees

(Time cap: 12min.)

Handstand Hold / Walking skills for 10-15 minutes

Sumo DL ( 16 mins )
- build up to a heavy triple in 5-6 sets
- 2 mins btw heavy sets

AMRAP 20 w. a partner:
1 Rope Climb
10 Deadlifts @100/70kg
10 Wall Balls @20/14
*One athlete completes a full round at a time