1 min Toe row
1 min Plank+knees
1min Russian twist
1 min Flutter kicks
1 min Weighted Sit ups

OR: 30 Strict Toes-to-bars FT

For Time:

150 Kettlebell swings 24/16 kg

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Scale weights as needed. Break into sets as needed.

3 (-5) rounds for time

200m row
15 burpee box overs

REST 4-5 min between sets

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Go for a higher setting than normally in the row.

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Aux work: mobility

EMOM 40 min, alternating minutes

5 Pushups
40'' R Side Plank
x Kipping Pullups
40'' L Side Plank

5 Rounds FT in teams of two:

50m (Supinated) Farmer's Walk (24+24/16+16 kg)
Partner does plank hold

Alternate:

a1) RNT Reverse Lunge
3 x 8-10 reps, rest 20''

a2) Lateral Box Step-ups
3 x 8-10 reps, rest 20''

3-4 rounds:

20 strokes on the Rower, damper at 10
5 shuttle sprints, 10 m between stops
20 Walking Lunges

rest 3-4 min

Shoulder Press
5 x 7

No legs, only arms!

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Post five heaviest successful sets

Metcon FT

12-10-8-6-4-2 reps of
SA KB Thruster 24/16 kg
Chest-to-bars

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Thrusters: Change arms halfway

AMRAP 3 min

Strict pull-ups, start with max set
Pronated grip