A. For time

500 m row
50 DB Box Stepp over (2x15/10kg)
500 m row
50 KB Swings (24/16kg)
500 m row
50 DB FR lunges
500 m row
50 BBJ

A1. Deficit Push-Up 3 x 10-20

10-20 Deficit Push-Up
10-20 Deficit Push-Up
10-20 Deficit Push-Up

controlled eccentric @~1-2RIR

A2. Legless Rope Climb 3 x 1-3 Meters

1-3 Legless Rope Climb
1-3 Legless Rope Climb
1-3 Legless Rope Climb

controlled eccentric

B. 1-2-3-4-5 Wall Walks

Wall Walk

After each round do 16 alt. DB Reverse Lunges (2x22,5/15)