3 Interval of:
Run 1600 m @ > 90% MHR
1:1 rest each interval
Record average 400 m split

Team chipper for time
In teams of 2-3, 1 person working at a time.

200 Wall balls
100 Pull-ups
200 DU
100 Burpees
200 KB Swings 24/16 kg
100 Walking lunges
200 Sit-ups

30 min emom

1: Row
2: Thrusters 50kg
3: Assault bike
4+5: Break

Repeat this 6 times - Your score is the total amount of calories on the bike and rower plus the amount of thrusters performed

Midline
1 Round, Not for Time:
35 GHD Sit-Ups
1 Minute L-Sit (Accumulated)
35 GHD Sit-Ups

AMRAP in 18 Minutes
21 /15 cal Row
18 Ab Mat Sit Ups ADV: GHD
15 HR Push Ups
12 Toes to Bar

Banded deadlifts 4x3

For time
21-15-9
Thrusters 80/60kg
C2B
30 snatch
100/70kg
150 Wallball 9/6kg

TC 18.50

Warm up
Roll out 4 mins
Topaz Patented TRX warm up
10 mins

Landmine SQ
Curve Sprints
Alt Rope Wave
TRX torsion control
TRX Pike
Skaters

FD : 20s on : 10s off X 2 sets X 1 Round (6 mins)
R1 : 60s on : 20s off X 1 set X 1 Round (8 mins)
R2 : 30s on : 10s off X 4 sets X 1 Round (12 mins)

35mins

1 squat clean + 1 thruster + 1 front squat + 1 split jerk

In 20 min find your daily max for the complex

7-min. AMRAP
3-6-9-12-15-18-21-etc. of:
Thrusters
Chest-to-bar pull-ups

M 100 lb. F 65 lb.