6 min on, 1 min off for 6 rounds:

A. 800 m run or ski for calories

B. 10 wall balls 9/6 kg
5 pull ups
20 double unders

C. 15/12 cal bike
10 barbell SDLHP 30/20 kg
8 box jump overs (24/20”)

Rotate stations for total 2 rounds per each

5 rounds for time:
Run 400m
20 box jumps 50/60cm
20 sit-ups

7 min AMRAP
You go, I go
4 Obstacle course
4 Wall walks
20 Air squats

2 min rest

7 min AMRAP
You go, I go
4x10 m DB lunge walk (22.5/15kg)
14 DB snatch (22.5/15kg)

2 min rest

7 min AMRAP
You go, I go
20 Wall ball
10 sync Burpee bar over
20 Deadlifts (42.5/30kg)

-100 deadlifts 60/45kg

7rds of:
-15 bar over burpee
-15 double db thrusters 2 x 15/10kg
-15 US KBS 20/16kg

Then:
-400m run(both) plate 15/10kg overhead.
(Both athletes need to run same time)

Back squat
5-5-5-5-5 increasing weight, start @60%
Then
2x10 @80% of heaviest 5

Warm-up:
3x
15/12 Calories row
10 Banded pull-aparts
10+10 Suitcase deadlifts
8+8 Windmills

A) Power clean & Jerk

5 x 2+2 @ 75% (2 Power cleans + 2 Push jerks)

B) Deadlifts

15 @ 45%
12 @ 55%
8 @ 66%
6 @ 72%
5x4 @75%

C) Accessory:

Banded strict CTB pull-ups, 5 x 12

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Diamond push-ups, 4 x 12

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3 x 15 Weighted back extension on GHD

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3x
30 Russian twists
20 Slow knee tucks

6 intervals for consistency (3 each):

A. In five minutes
800 m run or 65/50 cal row or bike

B. 5 min amrap:
30 double unders
15 KB swings 24/16 kg
8 T2B

1 min rest between sets.

Every 3 mins for 36 mins, alternating between:
set 1: Run, 200 m + 20 Single Dumbbell Box Step-ups, 22.5/15 kg (4x50m)
set 2: Row, 250 m + 60 m Dumbbell Farmer Carry, 22.5/15 kg
set 3: Bike, 500 m + 10 Alternating Dumbbell Devil Press, 22.5/15 kg

Week 2/16: Inverted Juggernaut Method
Shoulder Press
- 1 set of 5 reps at 55% NT1RM
- 1 set of 5 reps at 62,5% NT1RM
- 7 sets of 3 reps at 67,5% NT1RM
- 1 set of 3+ reps at 67,5% NT1RM (not to failure)

Paused back squat*

Build to a heavy single (H1) @ RPE 8.5 / 1-2 RIR

** 2-second pause at the bottom of the squat*