500 m row or 400 m run
3 rounds of:
150 m row
150 m run
10 squats with BB
10 ring rows, r2, 5-10 pullups, r3 5 c2b.
Back Squat, 4x max set @body weight. No rest in standing position. 3 min rest between sets.
15 min AMRAP
18/15 Calorie Row
15 Sumo Deadlift High Pulls (95/65)
12 Burpee Box Jumps (24/20)
9 Chest to Bar Pull-ups, or 3 ring MU's, or 4 BMU's
Snatch, 1 hang + 1 from ground + 1 snatch bal. (these are squat snatches)
10 sets working on technique
10 min EMOM
Set of MU's on each minute. Pick a # you can do for each round.