5 Km Run

4 Rounds
10 Inverdet Ring Row
20″ Side Plank (each side)

For Time
3 Rounds
250 mt Row
20 T2B
Then
3 Rounds
15 cal AAB
15 Med Ball Sit-ups

2 x 15 Minute AMRAP
AMRAP 1
20 R. KB Swings 32/24
18 Wall Balls
16 Burpee Box Jump
20 Calorie Bike o Row

Rest 5′

AMRAP 2
20 Alternating DB Snatch 22,5/15
18 Dumbbell Overhead Squats
16 Burpee Box Jump
20 Calorie Bike o Row

With a Partner
40 Power Cleans 60/40
40 Push Jerk
400mt Partner Run
30 Power Cleans
30 Push Jerk
400 mt Partner Run
20 Power Cleans
20 Push Jerk
400mt Partner Run

Back Squat
4-3-2-2
Heavy but comfortable

12′ AMRAP
15 Wall Balls
10 T2B
50 DU