• 2min.: Row/Bike/Run

• 1 rnd:
  60s. Spider lunge w/ twist
  60s. Up/down dog
  60s. Scale w/ strerch

• 1min.: Row/Bike/Run

• 2 rds: w/ db's
  6-8 Deadlift
  6-8 Hang clean + Press
  6-8 Front squat

• Mobility...

• Work on: Back squat

5 rounds
Amrap 4
20 pull up
30 cal bike erg
Max shuttle run 8m

Otm 10

5 round
Amrap 3
12 single dumbell box step up 24kg
8 burpees box jump over 60cm
Max calorie bike erg

2 x AMRAP 10

AMRAP 1
Buy in: 19 Deadlifts
40 Double Unders / 77 Single Unders

3 Hang Power Cleans
20 Sit-ups

1min Rest

AMRAP 2
Buy In: 19 Back Squats
91 Russian KB Swings

3 Pull Ups/Pendlay Rows
20 Box Jumps

RX: 155/85
SC1: 135/75
SC2: 115/65
SC3: Lower Weight

KB: Green/Blue

For Time:
30/24 Calorie Assault Bike
30 Power Cleans (115/85)
30/24 Calorie Assault Bike
30 Front Squats (115/85)
30/24 Calorie Assault Bike
30 Squat Cleans (115/85)

• Work in 2 Minutes On + 1 Minute Off
• Athletes Pick Up Where They Left Off in the Chipper
• Score is Completion Time, Including Rest Time
• 8 Round (24:00) Cap

Home Gym
For Time
60 Line Hops (60DU/90SU)
50 Double DB Power Cleans
60 Line Hops(60DU/90SU)
50 Double DB Front Squats
60 Line Hops(60DU/90SU)
50 Hang Squat Cleans

2-3 rounds

10+10m Walking Lunge single Hand KB@16kg
10 GHD
10 Bench Press DB@17,5-22,5kg

3 - 4 Rounds For Quality:

15 Banded Strict CTB
30 second plate pinch
60 sec D-ball bear Hug Hold

Mud, Rain, Wind, Snot.Loved It. 20-10, deep dips and wall balls, outside, very cold, deep mud, mental more than physical challenge. 29:33.

For time

150 cal assault bike
*Every 2min do 15 wallball (9/6kg)

Start on wallballs