Teams of 4
AMRAP 8
row for calories
partner wall balls
+ frontrack hold 60/40
-2min rest-
4 min tabata 40/20
air squats
push ups
pull ups
abmat sit ups
-2min rest-
6 minutes to complete
30 thrusters for ladies @30
30 thrusters for men @50
+ rest of the time burpees!

Deadlift 6 RM

In front of a clock set for 12 minutes:

• 1 minute of 30-inch box jumps
• 1 minute of 115-lb. sumo deadlift high pulls
• 2 minutes of 30-inch box jumps
• 2 minutes of 115-lb. sumo deadlift high pulls
• 3 minutes of 30-inch box jumps
• 3 minutes of 115-lb. sumo deadlift high pulls

4 Rounds for Time:

20 Cal on AAB
20 Alternating Pistols
Rest :60

Back squat 3x3x90%

Clean pull 3x3x105%

2) Clean and jerk 4x (2+2) x 75%

1) hang clean + clean (full) 5x(2+2) x 75%

50 k2e
50 bj 61 SM
50 jerk 30 kg
50 burpee
50 du

5 rounds:
40sec easy
20sec max

After 5 rounds, rest 1min

4 rounds:
30sec easy
30sec max

After 4 rounds, rest 1min

3 rounds:
20sec easy
40sec max

Your score is total calories rowed.