1 . 4 rounds of

50 du

20 cal

10 db squat clean 22,5/15 kg

rest 2 min

2 . 15 min to build a heavy

1 hang squat snatch + 1 ohs

3 . rowing intervals

4 sets of

300m under 1:50

200m under 2:05

150m full speed

rest 3 min