5 rounds
3 Chest to bar
6 dynamic push up
9 pa burpee box jump

Time gap 15 min

Working in teams of 4 complete the following 20 min AMRAP.
2 athletes work through AMRAP whilst 1 athlete rows for M and other athlete does burpees, athletes can switch at any point! Try to balance AMRAP, burpees and rowing.

50 thrusters 20KG
50HSPU
50 DU
50 Sit Ups

Score is;
Row total m
Burpee reps
AMRAP total reps

Narrow grip bench press, 3 x 5

Working for 30 Mins.

A. 3 Min Easy Row 50/60% effort
B. 3 Min 30 Air Squats, plate pec carry 40m.

5 Rounds, leave time to transition between A And B. This should feel easy and you shouldn't be out of breath.

Working on bar MU Technique and scaling

400m Run together
40 wall balls (ygig)
40 American KBS 24/16kg (ygig)

10 banded sissy squat
10/10 single leg kb deadlift

40 wall balls
30 box jump overs
20 t2b
30 box jump overs
40 wall balls

TC 10 Mins

4 RM Deadlift

In 5-7 sets build to a true 4 Rep Max.
Rest as needed between sets.

E3MOM x4:
3x5
1x5 + 3 push press w/ 4s negative

RIR 0-1