A) 10 rounds
40s row
20s rest

For Time
20-15-10-15-20 Reps Of:
- WB 9/6kg
- Bench Presses 70/49kg
- V-ups
Buy out: 35 Burpees to target

Goal: Unbroken wall balls and max 2 sets on the bench press.

6x6 Deadlift @75%
- Clean grip if you can
- No bouncing
- Rest 2-3min

Strength

Build up to 8RM bench

Accessory

3 sets

10 dips
10 supine rows

Workout

5-8 rounds

100m erg
10 KB swings

60-90 seconds rest

(If you have a team of 3 or 4, go 1 in 1 out)

Single Arm Farmer Carry: 10 x 15m/each; rest as partner does the same.
+
- Worlds Greatest Stretch x 10 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

AMRAP 6

20 Medball Clean 30/20p
10 Mb over burpees.

5 Rounds For Time:
8 Front Squats 60/42kg
8 Strict T2B
800m Run

AMRAP 9:
10 Alt. 1-Arm DB Hang C&J 20/15kg
30 DU

32 x 1 min ON / 10 sec OFF

1st Round 1 min ON / 10 sec OFF (transition time)
2nd Round 1 min ON (45 sec easy, 15 sec hard) / 10 sec OFF (transition time)

A.
Row
Echo bike
BikeErg
Rest

B.
Row
SkiErg
Assault Airbike
Rest

C.
Row
Echo bike
BikeErg
Rest

D.
Row
SkiErg
Row
Rest

AMRAP 2min on/ 1min off

A)
3x snatch 70-80%
6+6 pistols
12m hs walk

B)
3 rmu
6+6 DB snatch @45/35lb
12 hspu

C)
11min AMRAP
5bmu
10 T2B
200 M Run