Deadlift

3 x 5 @ 78-82%, Rest 3:00 between sets

10'EMOM
1: 5/5 KB goblet hold bulgarian split squats
2: 10 V-up

For time

• 2 power cleans
• 3 box jumps
• 4 chest-to-bar pull-ups

♀ 125 lb and 20-inch box
♂ 185 lb and 24-inch box

1x Tempo split jerk (3sec down)
1x Split jerk

10 x 2 min on / 1 min off:
A: 20/17 cal row + amrap burpee over rower
B: 20/17 cal ski + amrap wb
Alternate between A and B, 5 sets of A and 5 sets of B

4 rounds for quality

8 Table top raises
8 Kang squats
8/side Strict High Pulls
4-minute Row

4 Rounds for quality

4 Jefferson curls
4 Deck roll to handstand
4 Kneeling jump to box jump
4-minute Air bike

8 sets (4-4)
Alternating A&B

AMRAP 3:00 ON / 1 min OFF
-20/15 cal Row/Bike/Ski
-12 Devil Press @2x22,5 /15
-Max rep WB @9/6

AMRAP 3:00 ON / 1 min OFF
-20/15 cal Row/Bike/Ski
-12 Renegade Row +Push Up @@2x22,5 /15
-Max Medball Burpee Cluster @9/6

4 RFT

10 push ups
15 air squats
5 burpees

With 10kg weight vest

Zone 1:
-Wall knee drive 25-50
-FRT SkiErg

Zone 2:
-BB Thruster 25-50
-FRT Uphill Run (inc 5-10%)

Zone 3:
-Burpee over bar 25-50
-FRT RowErg

Zone 4:
-BB Row 25-50
-FRT Cardio (1 person each AB/Row/Ski/Run) Agree with group in advance

Zone 5:
-Sled Pull YGIG

-1 Round
-Work 6:30 Rest 1:00
-4 athletes per zone
-Focus on keeping steady pace for the entire workout

2-3sets:

15-30s hollow hold
40+40m s.a farmer carry