Pre wod 3 x 500m row efforts 3 rounds 500m row 10 strict pull-ups

EMOM 20 min 3 power snatch (70/50kg) 5 back squats (70/50kg)

AMRAP 16 min 14 burpees 12 DB lateral step-ups (60/50cm) (22.5/15kg) 10 DB devils press

For time: 1-10 over-unders 10-1 deadlift (100/70kg) 5 barbell roll-outs between each set

2 rounds 50 wall balls (9/6kg) 40 push-ups 30 toes-through-rings

1-mile run 21 clean and jerks (60/40kg) 800m run 21 clean and jerks (60/40kg) 1-mile run