Push press 10-8-6-4 reps, then max reps Bench press @ same weight

10 WB@20/14lb, (+55 14/9lb)
10 mave Rx 60/40, 50/35, (40/30kg)
20 WB
10 mave
30 WB
10 mave
40 WB
10 mave
50 WB
10 mave

TC 12’

Top-down Z-press:
5x5 - RIR 0-1 on the last set.

For time with partner - you go, I go:
40-30-20-10
Double kb suitcase deadlift
Box jump

Work 2min, rest 1 until all the reps are completed.
TC: 15min.

5 rounds, 3 mins each, for max reps of:
Ski Erg, 500/400 m
max reps in remaining time erg Bike Calories

Rest 3 mins between each round.

AMRAP30 team of 3

60 DU
60 Air squat
60 Hang power clean 45/30kg
60 Push ups
60 Box jump overs 60/50cm
60 STOH 45/30kg
60 abmat sit-ups
60 Pull ups
60 KBS 24/16kg
60 WB 9/6kg
60 Burpees

Split anyhow

Death By HS Walk

Minute 1 : 3 m
Minute 2 : 6 m
Minute 3 : 9 m
Minute 4 : 12 m
....

Add 3m each minute until failure

For time

36 Burpee Chest to Bar Pull-Ups
63 Dumbbell Hang Snatch 32/22,5kg. Switch Arm every 5 Reps.
3000m Bike

( 10 - 18 )

A,
Complete as many rounds as possible in 9 mins of:
10 Kettlebell USA Swings, 32/24kg
10 Toes-to-bars
24 Double Unders
12 Kettlebell USA Swings,
12 Toes-to-bars
24 Double Unders
14 Kettlebell USA Swings,
14 Toes-to-bars
24 Double Unders
...
Continue adding 2 Kettlebell Swing and Toes-to-bar reps each round until time expires.

Athlete Instructions
Goal
4+ Rounds

B,
3 rounds for quality of:
10 Landmine Rotations
Suitcase Carry, pick load, L 15m/R 15m
10 L/10 R Side Plank Pulses

A: snatch 5x1 @90-95%

B: clean & jerk 3x1 @85-90%

C: clean pull max