In teams of 3 for 40 minutes:

10 rope climbs
40 box jumps
70 wall balls

One works, one rests and one team member rows or runs all the time. Share the work as needed.

100 Deadlifts with bodyweight

• 3 Round of:
Assault Bike 2000 m
Plyo Box Burpees Jump Overs (60/50 cm) 20 reps
MB Wall Ball (9/6Kg) 50 reps

Find daily 20rep maxweight

Rusin Triset x 2-3 Rounds. No rest.

1a) Banded over and back x 10
1b) Banded Facepull-apart x 10
1c) Banded Pull-apart x 10
x 2-3 Rounds done

For time with partner

150reps of wallball + burpee and pass.

On the 4:00 x 4 Rounds:

3 Power Snatches @70kg
80 Meter Sled Sprint +10kg
5 Power Clean and Jerks @85Kg

Alternating On the 1:30 x 4 Rounds (12 Minutes):
Interval #1:
1 High Hang Power Snatch
1 Hang Power Snatch
1 Low-Hang Power Snatch
1 Power Snatch

Interval #2:
1 High Hang Power Clean
1 Hang Power Clean
1 Low-Hang Power Clean
1 Power Clean

Start With 50% on Each Lift (Separate Loadings), And Build to a Heavy on Both for the Day.

Push press 3 RM

145 min

1.BCTB
- BFLY 2x10
- KS+BTCB 4x5

Hard routine
Warm up for 15 min

2.Gymnastics
E2MOM16:
A. TE BMU + easy bike - 4 4 4 4
B. TE HSW + easy bike - 2 4 4 6 m (in sets of 2 m)

3.Power clean + push press
H1+3

4.Metcon
A. FT:
15 - 12 - 9 TTB
3 - 2 - 1 rope climb
Time: 4.20

Rest 10 min

B. FT:
21 - 15 - 9
Double KBS - 2 x 16 kg
Burpee box jump
Time: 7.16

5.Strength
A. Tabata shoulder press
- 10 kg
- 4x11 + 4x10

B. Bicep curls w/barbell YGIG 1 - 10 - 1
- 10 kg

C. GHDSU 4 x 25