5 Rounds, with a deliberate pace (but not for time)
10 Russian kettlebell swings
10 Scap retractions
3 Round for time:
75 Kettlebell swings 24/16kg
25 Dumbbell clean and jerk 15/10kg
The intent of this workout is to be finished in 18-20 minutes.
Build to a 4RM, then 2×4 @ 90%.
100 Hollow rocks for time. Every break, perform 10 back extensions (not hip extensions).
Max Effort 800m Row
3x 800m row, rest 2 minutes between each effort.
Score your fastest time.