Fitness

5 sets of:
5 Back Squat + 8 Single Arm Dumbbell Row

For Time:

500m Row
21 Thrusters 42.5/30
350m Kettlebell Carry 24/16
15 Thrusters 42.5/30
500m Run
9 Thrusters 42.5/30

Performance

Front Squat
2-2-2 @90%
–then–
Strict Pull Ups or False Grip Ring Pull to sternum
3 x 5

Complete as many rounds as possible in 12 minutes of:

Buy in: 50 Toes to Bar

12 Pistols
8 Overhead Squats 50/35
4 Strict Handstand Push Ups

Post load and scores to the whiteboard.