10 16 18

WU: 2x
Row 500m + 12 Banded GM + 10 Snatch Balance or OHS (bar)

P

A. q(2:00) x 6: 2 Hang Snatch (BTK) @ 85%+

B. AMRAP [15]
6 BBJO 24/20″
6 Box Step Overs (2xDB: optional)
6 BP (205/115) target ~75%

C. T(2): Bike 8 miles, switch every mile

Extra: Pick any 2
D. SnGp PP (BTN) 5×5
E. Deadlift 4×2
F: FT: 200 Push Ups

F
A. OTM: [12]:
Even: 4 OHS
Odd: 2 Sn. Balance (1 sec pause/rep)

B. AMRAP [15]
6 Box Step Overs
6 Stone over Shoulder
6 Burpees

C. same

L45: A, B, C(4 miles)