Team of 3
34:00 AMRAP
150/120 cals row
240 deadlifts 47 kg
150/120 cals row
180 power cleans 43 kg
150/120 cals row
120 shoulder to overhead 38 kg

one work, two rest !

Go between different ERGs for 15 minutes

40 seconds hard work
20 seconds to change erg

16 min AMRAP

Buy in 1 000 m row
4 Wall climb
8 Man Maker
16 Devil's press
32 Dumbbell box overs

On The 2:00 x 15 Rounds.

15/12 Calorie Row
AMRAP "Bergeron Beep Test"

7 Thrusters 35/25kg
7 Pull Ups
7 Burpees

It does not pay to be a winner on the Row. If we push too hard here, it can cause our beep test rounds to slow significantly and require us to take unnecessary longer breaks
If we make a full minute to complete the row, we ca anticipate finishing about 1 "beed test" round. Try to make it your goal to finish as close to 1 round as possible within each window.

-1 legless rope climb
-5m hs-walk (2.5m segments)

*try to go unbroken with hs-walk

I go you go
1000m row cash in
100 mave @ 40kg
100 wb @14
100 power clean
100 jerk
Cash out 1000m bike

5 rounds for time of

• 60 double-unders
• 15 chest-to-bar pull-ups

A: Assisted sa push ups 3x8/arm
B: 100 Kb Snatch for time

Skill/Stength: 10 mins technique and build upto a heavy Thruster

Wod: “Jackie” For Time
1k Row
50 Thrusters@20/15
30 pull ups

Wod: all out sprint! Go hard and fast on the rower and aim to go unbroken on thrusters , try to get pull ups done in two sets. Scale if this is not possible.