row 1 km at 80%
then complete
10 x ring rows off box ( scale to floor)
10 x decline pressups
2 lengths of over head carry 2 x kb
5 x drop offs on box
x 3 rounds for quality

omem x 16
min 1 – 10 thrusters 40/30kg
min 2 – 10/8 cals bike
min 3 – 2 rope climbs
min 4 – 15 x hollow rocks

drop offs- stand on box drop off land in
solid squat at about dip position of jerk
hold (1 second) and then jump high