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

5x5 Clean Grip Deadlift, AHAFA

Deadlift
Heavy 5 R, 3 R or 1 R (based on the daily program)

Go as heavy as form allows. NO rounding of the back!

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Post as 3 x 5, 3 x 3, or 3 x 1.

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A training max is based on that day's feelings, it doesn't need to be a new record.

Back Squat 4 x 10

• leave two reps in the tank
• rest 3 minutes between sets

For 20 minutes: Hi-hang snatch doubles

• focus on relaxed arms and rythm

50min

1min : 1min

0-10min) Row - Cossacks
10-20) Shuttle run - OHS w/stick
20-30) SU - Lying pass overs w/stick
30-40) Bear walk - Dragon w/elbow
40-50) Farmers Carry - Dead hang alternating grip

HR @ 60-70%

14 min AMRAP:

• 5 chest-to-bar pull-ups
• 10 hand-release push-ups
• 15 hand-to-hand swings (24/16 kg)

On the minute for 14 minutes

• odd: 3 t´n´g snatches @ heavy3-10%
• even: 4-6 high box jumps @ 75/60cm
• you can add weight after the third round of snatches