Row 5K

10 Double-unders 5 KB Lunges (20/12 kg) 5 V-ups Add 10 reps to DUs and 5 to Lunges/V-ups every round AFAP in 9 min.

15-10-5 reps of: Weighted Pull-ups (17.5/10 kg.) DB SA Thrusters (17.5/10 kg.) – each side Pull-ups

21 Air Squats 15 SDHPs (40/25 kg.) 9 Alt. Barbell Wipers AMRAP 12 min.

400-m KB Farmers Carry (24/16 kg) – double 25 Parallette Pass-throughs 3 Rounds * Every time you put the KBs down, perform 10 KB Swings before going again

Minute 1: 5 Back Squats (80/60 kg.) Minute 2: Row 250 m Minute 3: 15 DB Slams (10/5 kg.) 5 Rounds