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For time:1,000-m run200-m row800-m run400-m row600-m run600-m row400-m run800-m row200-m run1,000-m row

Rest day

For time with a partner:60-50-40-30-20Sumo deadlifts (125/155 lb)75-60-45-30-15Handstand shoulder taps— Split the work as desired.

Pre-workout strengthEvery 3:00 x 5 sets:5 push presses– Build in load. AMRAP 7:1-2-3-4-5, etc.Strict pull-upsPush presses (65/95

Rest day

Pre-workout strengthEMOM 5:1 squat clean2 front squats— Shoot for about 60-70% of 1-rep-max front squat; increase load[…]

5 rounds for time of: 3 forward rolls5 wall walks7 toes-to-bars9 box jumps (45/60 cm)