Teams of 2

0:00-15:00
42-30-18
FRSQ @doubleDB 22.5/15
Burpee
HSPU/ HR Push-Up

14:00-20:00
1000m row

20:00-39:00
4 Rounds of
40 Wall Ball
30 T2B
20 Alt DB Snatch @22.5/15

Power Clean Technique

6 x 2 High Hang Power Clean

Go Every 1:30

6 x 2 Hang Power Clean ( Above Knee )

Go Every 1:30

6 x 1 Power Clean

Go Every 1:30

Bench Press

3-3-3-3-3

Between sets 6 Double Dumbbell Row

Go Every 3:30

Rest day - what did you do?

45s on / 45s off:

1. 80 Pull ups

2. 30 wall walk

Weighted Chinup 2 RM, then 2 sets without weight (choose reps)

A: DB Bulgarian split squat 3x8
B: Free standing assisted sissy squat 3set
C: 10min emom rkb swings

*alternate every 2:00 between A and B.

A. 20cal row (focus on technique)

B.
-8 pull-ups
-8 push-ups

Every 5:00 for 5 rounds
400m run
10 thrusters 95/65
10 lateral bar burpees

*rest remainder of 5 min
* scale for run would be 500m row
*pick a thruster weight to do all reps unbroken
*score is how much remaining time you had combined over the 5 rounds. For example if you finished in 4:30 your score for that round would be 0:30.

For time:

55 Deadfift 102,5/70kg
55 Toes To Bar
55 Box jumps Overs 24"/20"
55 HSPU