For Time:
50/40cal row
40 Russ. KBS (24/16kg) (scale up to American Swings)
30 T2B
20 single arm KB Thruster (24/16kg)
30 T2B
40 Russ. KBS (24/16kg)
50/40cal row
(17min cap)
4 sets of:
5 Back Rack Split Squats / side @RPE7-8
Rest 30s
3 single leg Box Jumps / side (maximal Power / do 5 normal Box Jumps if single leg is not possible)
4 sets of:
6-8 rom. Deadlifts @Tempo 31X1
rest 30-60s
10-20s Copenhagen Plank / side
rest 30-60s
20s In Place High Knee Suitcase Marches /side
rest 30-60s