For time

15-12-9

STOH with truck tire (M+M+M & F+F+F)
Rope Climb (as a team)

In teams of 3 24min amrap:
1: 400m run
2: Amrap Tire flips
3: rest

Jalat suoraan, varpat käänetty sisään
6x4 kova

Raaka rinnalle veto + raaka ylös työntö
5x(1+3)

5x3 50-70%

Teams of 3:
10k Row
Athletes change every 250m

TAI

Yksin 250m x13 (rest 90s. btw sets)

Go hard!

100 Air Squats
80 Push-ups
60 KB swings 24/16
40 Pull-ups
20 Burpees
100 Cal Row
80 Cal Assault Bike
60 DU
40 Box Jumps 60/50
20 Rope Climbs

1 partner works at a time, partition as needed

Teams of 3:
10k Row
Athletes change every 250m

Practice C&J
+
6 rounds for quality:
3-6 false grip ring pull ups
3-6 Ring dips
+
5rft:
Push Press 50/35kg x5
Box jumps x10
Row 250m

3 rounds of 10 strickt ring Pull-ups

for quality and strenght only