5 x 5 @ 80%
Intervals - 5 Rounds (90s on 90s off)
12 KB Swings @ 32/24kg
12/10 Cal Row

AMRAP WB in Remaining Time (SCORE)


Hang Power Clean
Build to a Heavy 2 with GOOD TECHNIQUE
4 x 2 @ 90% of Heavy 2
For Time:

400m Run
21 Thrusters (42.5/30kg)
300m Run
15 Thrusters
200m Run
9 Thrusters

In Teams of 3:
30min Max Cal Bike Erg

P1 on Bike
P2 Rest
P3 Completes:
10 Alt Single Arm Devils Press @ 22.5/15kg
10m Single Arm OH Walking Lunge (right)
10m Single Arm Walking Lunge (left)

*Swap working partner after each completed round.  The time on the bike and the rest time is therefore depicted by the partner doing the dumbbell work.


3 Round Super Set:

6 Push Press @ 75%
90s Rest


10 Single Arm Bent Over Row (Bench Supported) (10 x per arm)
90s Rest
15 Min EMOM:

12/9 Calories
30 Sit Ups
40 seconds AMRAP Double Unders


Front Squat
5 x 5 @ 40X1

*Tempo over weight, any failed reps = 20 burpees
** Increase load from last week
For Time:

1000m Run
50 Wall Balls
30 T2B


In Pairs
Buy In:
1->10 Burpees To Plate (You do 1, I do 1, you do 2, I do 2)

10 Rounds of;
10 Plate GTOH
10 Pull Ups
10 Cals
*You do a round, I do a round. (5 each)

Cash Out:
10->1 Burpees To Plate


Hang Power Snatch
Build to a Heavy Double
3 x 2 @ 90%


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