AMRAP 10-15: 
20/15 Machine Cals
15 Hollow Rocks 
10 Step-Back Lunges
5 Push-Ups

Teams of 3
For Time:
100/75 Calorie Row
100 Box Jump Overs (L/M)
100 Power Snatches (45/30kg)
100 Thrusters (45/30 kg)
100 Chest to Bar Pull-ups
100 Thrusters
100 Power Snatches
100 Box Jump Overs
100/75 Calorie Row
25 Minute Time Cap
Teams of 3 will work through all the reps at one station, breaking them up as they see fit, before moving to the next. Athletes will attempt to finish the workout under the 25 minute cap. Teams of 2 guys and 1 girl will row 90 calories, and teams of 2 girls and 1 guy will row 85 calories

4RFQ
3 Push Jerk @BW
10 Sec Ski Erg
3 Hang Power Clean @BW
Rest Minimum 2 Minutes

Lifts

Good mornings
KB swings
Deadlifts

This class is all about engaging the posterior chain. We will work on the starting posture of the lifts, keeping the shoulders and hips rising and falling at the same rate in the DL, and the explosive power in the glutes at the top of all movements. Special attention will be given to the catch and thrust in the KB swings.

Score: DL weight

Do the following reps based off 90% of your one rep max.

5 Rounds:
45 Double-unders
15 DB Walking Lunge 2x22,5/15

Ladder
2 - 20 Power Squat Clean @40/30kg
10 - 100 Double Under

EMOM 3'
5 Burpees

6x50m

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps