“A:
3 sets, of:
Row 250M
Handrelease push ups x 10 reps
Shoulder wipes x 10 reps
Hand stand hold (nose to wall) x 30 seconds
Air Squats x 10 reps

B:
EMOM 10 min, of:
Snatch x 1.1 reps*
* build over the 10 sets with + 5 kg per lift

C:
Tee’d Up

AMRAP 5 min, of:
Row @15/12 cal
Wallball Shots x 15 reps

Rest 3:00

AMRAP 5 min, of:
Burpees x 15 reps
Kettlebell Swings x 15 reps

Rest 3:00

AMRAP 5 min, of:
Sumo-Deadlift High Pulls x 15 reps
Overhead Squats x 15 reps
* If more then 7 participants start on different amraps since rowers is the limitation

D:
2 sets, of:
Couch stretch x 30+30 sec
“