4 x 1 mile run. 1 minute rest

Back squat 3x5 @60-70-75%

For time
Run 800m
50 burpee box jumps
Run 800m

• sub 1000m row

2000 meter row for time.

Front squat 4 RM

Pick a partner and grab a box and machine
Split reps between partners

20/16 cal bike or row
20 box step ups
20 passthroughs
10 burpees
20 box jumps

30 rounds (you go I go)
12/10 cal bike or 16/12 cal row
6 burpee box jump over 24/20

*alternating rounds. 1 partner works while 1 rests.

45:00 time cap (must move quick to get done within time cap) 1:30 per round.

For quality and minimum rest, complete as many rounds as required in 10 minutes of:
20 squats
10 pull-ups
10 push-ups
5 muscle-ups with toes touching the floor

Five rounds of:

400m
30 Box jump (20 inch)
30 wallball (20 lbs)

Team of 2 finish 1, then finish 2
1. BOTH have to complete all reps, not together
50 Light Deadlift (165lb cap)
25 Box Jumps
50/ See-Saw DB Shoulder Press (30lb cap)
50 OH Band Triceps (loop from high bar)
100 Back Fly Tubing Bands
Sprint Curve 5x .1miles each
Then,
2. EACH PARTNER
50 Partner Nordic Curl (kneel on AbMat)
50 Partner Resisted Ball Chest Press
50 Partner Leg ups (hold onto ankles)
50/Hand Partner Plank high Fives (facing each other)
25/ VSIT Ball Pass

60min amrap:

• 10cal SkiErg
• 10 renkaan hakkaus lekalla
• 10cal BikeErg
• 10 penkkipunnerrus
• 10cal Assault Bike
• 10 hauiskääntö + shoulder press käsipainoilla

Painot kommenttiin.