For 10mins on the minute:
* 5 deadlift (50-60%)

For time

A.
Power snatch 5 x 3 (75%)

B.
OHS 3 x 3 (75%)

C.
10 min every other minute:
1. 10 x OHS (40kg/20Kg) or Front squat
2. 10 x T2B or V-ups

D.
Row 5 x 300m rest 1/1 (under 2000m pace)

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%