AMRAP (with a Partner) in 40 minutes
50 Burpees
400 meter Run (together)
50 Kettlebell Swings (53/35)
400 meter Run
50 Pull-Ups
400 meter Run
50 Push-Ups
400 meter Run

• Split work between partners as needed.

• Partners Run together

• sub 500m row for run or 20 cal bike

400m run/500m row /20 cal bike
Into
High knees
Butt kicks etc......

Then 3 rounds
5 push ups
5 ring rows (progressing for pull-ups)
5 KBS (increasing in weight each round)

For time:

18 db snatch
18 burpee
15 db snatch
15 burpee
12 db snatch
12 burpee
9 db snatch
9 burpee
6 db snatch
6 burpee
3 db snatch
3 burpee

3x
10 Strict T2B
10 seated good mornings @60kg
30 ab mats
40m front rack KB carry 2x32kg

5 x 4 deadlifts

8 max rep jerks with barbell

1 DEADLIFT 100/80 80/60
10 SIT-UPS
10 PULL UP
400mt RUN

E2MOM, 5 rounds:
Strict pull-ups 3-6

Every 30 sec, 6 rounds:
Quality push-ups 2-4

EMOM 20 min:
1. Ski / Row / Assault
2. Box jumps
3. Hollow rock
4. Rest

Theee sets of six one arm chin ups with the free hand holding on the hanging arm. The lower the free hand holds the hanging hand the harder.

Four sets of eight kettlebell C&J's with alternating hands. 16 per set in total.