3 rounds, each for time of:
- Run 1 mile

Rest 4 minutes between efforts.

Post times to comments.

A) Row 15 cal
B) WB 12

800m run or jog
10 rounds:
5 sandbag rows / pull-ups
5 pushups
10 squats
800m run or jog

Total: 50 sandbag rows, 50 pushups, 100 squats, 1 mile running

10 RFT :

7 Power Snatch 35/25kg
7 Toes To Bar
7 Box Jumps 24"/20"

TC 18

• Aim Unbroken Sets on the barbell each round.

• Let's break the toes to bar as needed each round. Our Grip is going to feel fatigue from the barbell so so let's be mindful of this early on.

• Settle into steady pace on the box jumps.

1 Legless Rope Climb
2 Rope Climb
15 Dumbbell Thrusters 2x22,5/2x15kg
Max Reps Double Unders

Rest 1:00 Between rounds

RECOVERY

45-60 minutes of zone 2 bike/row/ski/swim/run etc.

Zone 2 heart rate zone is 60-70% of your max heart rate.
A rough estimation of your maximum heart rate is 220 - age.

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Banded march, accumulate total of 10:00 minutes.

Emom 24:

1. KB swing 8-15
2. Bike/row/ski 8-15 cal
3. Push-up 8-15
4. Bike/row/ski 8-15 cal
5. WB/Goblet squat 8-15
6. Rope climb 1-5

3 Rounds For Time:
800 Meter Run
30 Dumbbell Squat Cleans 22,5/15kg
30 Synchro Burpees

Time Cap: 33 Minutes

• Teams of 2
• Run Together
• Split Squat Cleans as Desired

2-4rounds

10-16 curtsy lunge
30+30s side planks

For Time
45/35 Cal Bike
30 ball slams
5 Rope Climbs

10 min time cap