Every 10 minutes for 40 minutes (4 sets):
Movement X
20 hand release push ups⁠
1000/750 m row

Round 1: 25 wall balls 9/6 kg
Round 2: 25 dual DB thrusters 25/15
Round 3: 25 dual DB hang squat cleans 25/15 lb
Round 4: 25 KB goblet squats 16/12 kg

For time:

• 21 box jump-overs( (♀ 20-inch ♂ 24-inch box, step-down)
• 15-calorie row
• 9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
• 21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
• 15-calorie row
• 9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)

Rest until 6-minute mark, then:

• 9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
• 15-calorie row
• 21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
• 9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
• 15-calorie row
• 21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)

A: Height jump 8x3
B: 20min Amrap
16 DB FC Lunge steps
4 Ring dips

12 min

• 30 sec Erg
• 3 DL 80kg

5 Giant Set x Every 3:30

Dumbbell Row 8 + 8
Seated Dumbbell Press 5

Then,
Power snatch 2-2-2-2-2 at 80%

EMOM 15
1. 10-15 cal erg
2. 8-12 burpee box jump over
3. 10-15 wall ball

3-4 rounds:
10-15 strict press
6-12 pull up/ ring row
10-15 push up
-rest as needed-
(20 min timecap)

5 RFT :

3 Rope Climbs
20/15 Calorie Bike Erg
10 Thusters 52,5/37,5kg

TC 20

• Lets see if we can complete rope climbs in 1:30 or less each round. There is no need to rush these if they tend to tire you out quickly. Be intentional and only start each rope when you feel ready to make rep.

• Use the bike as a place to recover in this workout.

• Lets aim 1-2 sets in thrusters. If we need to take a break, try to keep your rest 10s or less.

Teams of 2:

• 300 Box Step-ups combined (20” all athletes)
• Every 2:00 (including 0:00) combined 4 Power Cleans
• Share the 300 box step ups between partners. Each athlete does 2 PC each time.

RX: 70/53 KG
Target time: 14-16 minutes
Time cap: 22 minutes