teams of 4

amrap 24′

30 double unders
15 power cleans 40/30

first 12′ A+B second 12′ C+D

then 10′
to establish 2 RM Front squat (A+B+C+D)

Choose ONE of the following sports:
Swim 30min TT
Bike 30min TT
Run 12min TT
Row 8min TT

Choose ONE of the following sports:
Swim 4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on
Bike 4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on
Run 4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on
Row 4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on

1000m row - 3:39
Back Squats - 3x185, 3x215, 3x245, 3x275, 3x305, 2x325, 2x345, 1x355
EMOM Hang Cleans - 185lbs - 1, 2, 3, 4,...... finished round 7 and did 5 of round 8
1Rnd - 500m row, 50 Dubs, 400, 40, 300, 30, 200, 20, 100, 10

Every 5 minutes, for 25 minutes:
Row 500 Meters
20 Chest-to-Bar Pull-Ups

Complete each set as quickly as possible. Note times for each set

Bench Press
*Set 1 – 5 reps @ 65% of tested 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 8 reps @ 80-83%
*Set 8 – 8 reps @ 80-83%
Rest exactly 2 minutes between sets.

If you made all sets last week, bump the loading on sets 7 and 8 by 2-3%. If you didn’t make all sets last week, keep the loads the same and make it a goal to hit every rep.

Every minute, on the minute, for 10 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Strict HSPU

15min EMOTM:
- 1st min 4HSPU + 6 Hang Power Snatch 35kg
- 2nd min 2 rope climbs
- 3rd min rest

60m - on grass - rolling starts - 9x60m - 8.81, 8.41, 8.22, 8.16, 8.02, 7.94, 7.88, 7.72, 7.82

60m Sprints - on track - rolling start - 8x60m - 8.41, 8.03, 7.94, 7.88, 7.85, 7.95, 7.88, 7.82
150m - 1x150m - 21.41