With a partner, complete 10 rounds each for time of:

• 10 burpees to touch
• 1 seated legless rope climb, 15 ft

*Alternate rounds with a partner. For the burpees, touch something 3 inches above your standing reach. If you do the workout solo, rest 1 minute after each set.

Buy in 200m run

3 rounds for time:
15 T2B
15 Thruster 35kg

Buy out 200m run

Time cap: 12min

AMRAP 10

10 Burpees
7 + 7 One Arm DB Push Press
20 Russian Twist
14 Squat w/ DB

2-3rounds:

10-20 heavy kbs
10-20 GHD sit up

6x E2MOM: 3 Power snatches

3 rfq
10 s pull up hold + neg.
10 s chin up hold + neg.

Handstan Push Ups

3 Gian Sets:

Max HSPU 3"/2" Deficit
Max HSPU 2"/1" Deficit
Max HSPU ( No deficit )

Rest 3 minutes btw. rounds.

Clean&Jerk

[TEAMS OF 3]

AMRAP 30:
20 Double Unders
4 Deadlifts
3 Hang Power Cleans
2 Push Jerks
1 Rope Climb

Barbell: (155/105)[70/48]
Scaled weight (115/85)[52/38]

• Switch After Athlete Clears Barbell

*Score = Total Rounds + Reps

30min AMRAP: “McGhee”

Rx
5 Deadlifts (125/87,5 kg)
13 Pushups
9 Box jumps

Scaled
5 Deadlifts (100/65 kg)
13 Pushups
9 Box jumps

Eazy
5 Deadlifts (80/50 kg)
13 Pushups on knees
9 Box step ups