Every 3 min x 4 Rounds 5 Over-unders 10 Ring push-ups 15 Deadlift (100/70kg)

5-4-3-2-1

AMRAP 5 MIN 9 burpee over the barbell 9 front squats (50/35kg)

For time: 150/100m Row sprint For time: 2K Row

2 rounds 500m row 6 rounds Bear complex (PC+FS+PP+BS+PP) (60/40kg) 500m row 3 rounds Cindy (5 pull-ups/10 push-ups/15 air squats)

For time 800m run 25 one arm KB thruster – right (24/16kg) 25 burpees 800m run 25 one arm KB thruster – left 25 burpees