Every 2min for 6min (3 sets)

Single arm DB Row x 10-12 reps each arm @ 2110

Against a 2min clock complete:

250m Row
Ring dips x max rep

Rest 2min between sets and complete 4 sets

AFAP (As Fast As Possible)
45 Thrusters 42,5/30kg
45 Pull Ups

https://www.crossfit.com/mt-archive2/008804.html#/comments

#Strength
2 @ 50% in 4” release/2” still ladder (+ 5%), 4x4 @ day max reps of:

• BB bench press

12-10-8-6-4 weighted lunge 60kg/40kg
20m-40m-60m-80m-100m sprint burpee, (1 burpee after every 10m sprint).

For time:
15 Thrusters 50/35kg
15 Ring Dips
15 Bar-Facing Burpees
12 Thrusters
12 Ring Dips
15 Bar-Facing Burpees
9 Thrusters
9 Ring Dips
15 Bar-Facing Burpees
6 Thrusters
6 Ring Dips
15 Bar-Facing Burpees
3 Thrusters
3 Ring Dips
15 Bar-Facing Burpees

A.
Three sets of:
Bulgarian Split Squat x 8-10 reps each @ 30X0
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 30 seconds

B.
Rounds of 15, 12 and 9 reps for time of:
Thrusters
Burpees
(recommended weights 135/95 lbs)

a) 5x10 Arch to Hollow Swing + 1-3 "Kipping Pullups"

b) 5x10 Strict Ring Dips

A.
Five sets of:

Back Squat x 3-5 reps pause bottom 2 s
Single-Arm Dumbbell Row x 8-10 reps

B.
15 minutes, every 90s of:

Deadlift x 1 rep
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep

Perform two snatches from the pockets, above knees, below knees and from the ground. Use lighter weights, focus on technique and do not go above 70% effort!