chest to bar inverted row row

4 x 12
rest as needed

STRENGTH

Back Squat, free tempo

8x2@ RPE 4 to 4+ (1-4 reps in the tank)

A) 10/7kcal Row + 8 KBS
B) 4+4 DB Snatch + 8 Box Over Jumps

3 Rounds For Time:
45 Push Jerks @70/47,5kg
45 Box Jumps @61/51cm
- In teams of 3
- Split the reps anyhow

3 Rounds For Time:
30 Alt. DB Snatches @22,5/15kg
25 Push-Ups
100 Double-Unders

4 Rounds For Total Reps:
1:00 Pull-Ups
1:00 Box Jump Overs (must clear the box)
1:00 KB Swings @24/16kg
1:00 Rest

4-5 rounds for quality
8/8 step back lunges off 20kg plate 60/40kg (front foot elevated on plate)
10 push press 60/40kg
10 bent over row 60/40kg

Cruise though this at your own pace
20 min time cap

In 20 Minutes:
Max distance on the rower, while other one does:

Every Odd min: 5 Push Presses @52,5/37,5kg
Every Even min: 5 Front Squats @52,5/37,5kg

• Switch rowers every 2:00, partner on the rower can only start after the barbell movements are completed
• Score is the total meters accumulated in the 20:00 time domain

Pick movements and make your own rep scheme. Go by feel!

1) Row/ Assault/ Ski...
2) 12 KBS + Box over Jump
3) rest