A. Amrap’40

250 m row
400 m run
500 m row
400 m run
750 m row
400 m run
—> add 250 m each round
—> run should be consistent under 2 mins

A. Gymnastics/Barbell Capacity

12min EMOM
1. 6 P. Snatches @55-75%
2. 1-3 Rope climbs

B. Conditioning

4-5 sets of:
2min on 3min off

15/12cal Echo Bike
10 DB-Thrusters @2x22,5/15kg
15 C2B
ME target Burpees (6'') in remaining time

C. GHD Sit-Up 50-75 Reps

50-75 GHD Sit-Up

Accumulate 50-75 GHD sit ups

A. Romanian Deadlift 3 x 5-8

5-8 Romanian Deadlift
5-8 Romanian Deadlift
5-8 Romanian Deadlift

work @RPE 8-9

B. Partner Leg Curls 3 x 8-12

8-12 Partner Leg Curls
8-12 Partner Leg Curls
8-12 Partner Leg Curls

You go I go per set.

C. Goblet Squat pre fatigue

3 sets of:
30-45sec. wall-sit
into
10-15 Heel elev. Goblet Squats (controlled eccentric)
rest 90sec.

D. Core Finisher

3 sets of:
5-10 knee raises / Hip lifts
10-20sec. plank
rest 60sec.