10 rounds for 2 min on, 2 min off (total of 40 minutes)

A:
10/8 cal ski
12 KB swings

B:
6 toes to bars
12/10 cal bike

20 min AMRAP
4 wall walks
6 Box jump overs 24/20
8 RKBS 50/35

• E2MOM 25 dubs/ 50 singles

Bench press 3x20 E5M

Every 10min for 2 Rounds
1k/850m Erg
30 Hang power clean 50/35

Seated shoulder press 5x3

DB Box Step-ups: 4 x 6 each. Rest 60s.
+
- Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

5 rounds for time:

12 DL
9 hang clean
6 push Jerk

2x15kg/22.5kg

For total load:

1-rep-max Front Squat
1-rep-max Shoulder to Overhead
1-rep-max Deadlift

Athletes has 3 reps to find 1 RTM for each lift
Perform one lift at a time every 2 min as follows:

min 00-02: 1 Front Squat attempt
min 02-04: 1 Front Squat attempt
min 04-06: 1 Front Squat attempt
min 06-08: 1 Shoulder to Overhead attempt
min 08-10: 1 Shoulder to Overhead attempt
min 10-12: 1 Shoulder to Overhead attempt
min 12-14: 1 Deadlift attempt
min 14-16: 1 Deadlift attempt
min 16-18: 1Deadlift attempt

20 min Time cap

30 over unders 60cm/50cm

30-20-10

OHS 50kg/35kg

C2B

finnisg 30 bar facing burpee

Teams of 2:
60 Cal Row, 60 Deadlifts, 135/95
54 Cal Row, 54 Hang Power Cleans, 135/95
40 Cal Row, 40 Front Squats, 135/95
28 Cal Row, 28 Push Jerks, 135/95
14 Cal Row, 14 Clusters, 135/95