[On the 0:00]
3 Rounds:
250m Row/ 200 Meter Run
25 Wallballs 9/6kg

[On the 9:00]
3 Rounds:
250m Row/ 200 Meter Run
20 Pull-ups

[On the 18:00]
3 Rounds:
250m Row/ 200 Meter Run
15 Burpees

[Time Cap = 27:00]

Score = Sum Total Of 3 Times
9 Minute Cap for All 3 Rounds
*If Capped: Put 9:00 As Score For That Round

Banded Pushdowns: Accumulate max reps in 3:00
+
Recovery Walk: 3-5 Minutes, nasal breathing only.
*hold your breath for 2-5s and nasal breath for 10 seconds.

EMOM 16:00

Min 1: 10 Box Jump Step Downs @60/50cm
Min 2: 20 USA Swings @16/24kg
Min 3 :2-3 Turkish Get-ups LEFT
Min 4: 2-3 Turkish Get-ups RIGHT

Goal: Easy pace for the duration.

1a) DB Split Squats: 3 x 8 each. Rest 30s.
1b) Inverted Rows - pronated grip: 3 x 12-15. Rest 30s.
1c) Russian Twist: 3 x 30 (total). Rest 30s.

Goal: 3 challenging work sets going from 1a/1b/1c. Take 1-2 sets to warm-up.

For time:
10-9-8-7-6-5-4-3-2-1
Dips
20-18-16-14-12-10-8-6-4-2
RKB Swing
30-27-24-21-18-15-12-9-6-3
Jumping lunges

Deload Week

Partner workout (shared repetitions)

A) AMRAP12
800m row
30 burpee over rower

Rest 3min

B) AMRAP12
8 rope climb
40 box jump

Partner WOD

AMRAP 8
4 Burpee Pull up
8 goblet squat @24/16kg
( relay style )

3 mins REST

AMRAP 8
4 Burpee T2b
8 USA Swing
( relay style)

3 mins REST

AMRAP 8 mins
4 burpee box jump
8 KB snatch (4/4)
( relay style )

10 rft
3 devils press @2×15
6 t2b
9 box jumps
12 cal row

Tc: 18 min

For time
4 Rounds & 30m hsw

5 bar muscle up
7 box over burbee (high box)
10 squat 2x22,5kg DB

After 4 rounds complete 30m handstand walk as fast as u can

TC. 20min

Deadlift on a plate 3x15 reps