For time:
• 40 Deadlift (bodyweight)
• 20 Burbee over bar
• 40 Front squat (50% of bodyweight)
• 15 Burbee over bar
• 40 Power clean (50% of bodyweight)
• 10 Burbee over bar
• 40 STOH (50% of bodyweight)
• 5 Burbee over bar
• 40 OHS (empty bar 45lb)

Time cap 40 min.
Target sub 30 min. / Competitors sub 20 min.

40-60 Minutes Bike, Run or Row @ Zone 2

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20min AMRAP

400m Run
100 Double unders

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WARM-UP:

EMOM12

1: Rope jump
2: 20m Samson stretch walk
3: 100m Run
4: 20m Duck walk + 20m Bear crawl

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4 rounds
400m row
15 power snatch 35 kg
15/12/9/6 hspu

20 Min for total cals

• Start every 2 minute window with 8 Thrusters 2x17,5 kg DB

AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats

Rest 1 minute
Repeat 5 times

Standard version:
Every minute until failure, perform:
6 clean and jerks 60/40 kg*
 
*Standard masters (40+) will start with 50/35 kg in the clean and jerk.
*Increase 5 kg every minute and continue until failure. Each athlete has to complete a minimum of 1 repetition on each minute for the team to continue.

Scaled version:
Every minute until failure, perform:
6 clean and jerks 45/30 kg*
 
*Scaled masters (40+) will start with 35/25 kg in the clean and jerk.
*Increase 5 kg every minute and continue until failure. Each athlete has to complete a minimum of 1 repetition on each minute for the team to continue.
 
The workout is performed split anyhow. Each athlete has to do a minimum of 1 rep on each minute for the team to continue. Only your team members are allowed to change the weights and you have to put on collars for the reps to count. Score is the total number of reps completed until failure. Note that also the last reps you complete are counted in your score even if you don't finish all 6 to continue. You may continue to switch weights also on the minute where you are supposed to lift and you may help your teammate with the weights.

6 x 30 cal Echo bike
1:00 rest between sets

WOD
5rds for quality
8-15x push up
8-12x OH/goblet squat
max hollow hold

rest as needed between
movements

1.) Sotts press 5×5
2.) Jerk with 3.sec pause @dip,catch,recovery 3×3
3.) Split jerk 6×3
4.) Clean high pull+power clean 5×1+1
5.) Push press 5×3
6.) Z-press 3×15