AMRAP 10 min:

5 x S2OH
10 x Deadlift
15 x Box jumps

(Rx: 50/35kg)

3 rounds:

15 x Thruster (42.5/30kg)
12 x T2B
9 x Ring dip

BP: 3x3 (80%, 85%, 90%)

DL: 3x3 (80%, 85%, 90%)

Weighted pull ups: 5x5

12min AMRAP
6 Toes-to-bar
12 Wall Balls
24 Double Unders

Rest 3min

12min AMRAP
10 Box Jumps
20 KB Swings 24/16kg
30 Split Jumps

Front squat 5RM.

EMOM 10 min:

3 x Hang power clean
3 x Front squat
3 x S2OH

(Rx: 60/40kg)

4 min:
7 x thruster
7 x tangon yli yleisliikkeitä

Teams of 4:

• 400 m sprint per person (max 200 m each time)
• 400 m leap frog (max 20 reps each time)

• 400 m farmers carry with 4 KB (32/24 kg)

• 20 rope climbs

• 200 sit ups

• 200 wall balls (20/14 lbs)

• 400 m farmers carry with 4 KB (32/24 kg)

• 400 m leap frog (max 20 reps each time)

• 400 m sprint per person (max 200 m each time)

Follow the order as shown with 1 person working at a time, the others rest. The amount of reps or meters is the total amount for the team except for the sprint.