2 minutes each Row, Assault Bike, Ski, repeat.
As many rounds as you want.

For Time

• 10 Power Cleans 60kg
• 10 GHD Situps
• 8 Power Cleans 60kg
• 10 GHD Situps
• 6 Power Cleans 60kg
• 10 GHD Situps
• 4 Power Cleans 60kg
• 10 GHD Situps
• 2 Power Cleans 60kg
• 10 GHD Situps

12:00 Recovery Row
*Every 3:00 (on the 3/6/9/12), complete 12 Hip Extensions
A good amount of work pulling today. A recovery pace here will provide a flushing effort, expediting our recovery through increased blood flow. Naturally no score for this. Should be a conversational, light pace. If we do not have a GHD for hip extensions, a band can be used for banded good mornings .
Following, complete one of the two:
1) CrossOver Symmetry Iron Scap Protocol
or
2) CFNE Bulletproof Shoulders

“Captain Crunch” Part 1
In a 4:00 Window…
3 Rounds:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks 42,5/30kg
Time remaining, Max Calorie Row
Rest 4:00
“Captain Crunch” Part 2
In a 4:00 Window…
2 Rounds:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks 52,5/37,5kg
Time remaining, Max Calorie Row
Rest 4:00
“Captain Crunch” Part 3
In a 4:00 Window…
1 Round:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks 60/42,5kg
Time remaining, Max Calorie Row

Overhead Yoke Carry 5x50m

Complete as many rounds and reps as possible in 15 minutes of:
70/45 kg deadlifts, 9 reps
12 push-ups
15 box jumps, L/M box

Cycling for calories

Tabata is 8 rounds of: 20s work, 10s rest, for a total of 4 minutes.
Your score is the lowest amount of reps during the whole tabata.
Example: 12-12-11-11-10-10-10-12 -> score is 10.

Amrap 20
*10 thruster 60 kg
*20 Cal bike
*16 c2b

Clean pull 1RM

1-2-3-4-5-6_7-8-9-10 reps of :
- Front Squat 50 Kg
- Pull-ups
- Sit-ups