In 20 minutes perform 150 DU or 300 SU and 25 lateral burpees, then
remaining time AMRAP:
9 reps of SDHP (40/25kg)
20m farmers walk (24/16kg)
8 reps of T2B

Team of 2 finish 1, then finish 2
1. BOTH have to complete all reps, not total
50 Light Deadlift (165lb cap)
25/ Under Switch + Crab Reach
25 Box Jumps
50/ See-Saw DB Shoulder Press (30lb cap)
50 OH Band Triceps (loop from high bar)
100 Back Fly Tubing Bands
Sprint Curve 5x .08miles

Then,
2. EACH PARTNER
50 Partner Nordic Curl (kneel on AbMat)
50 Partner Resisted Ball Chest Press
50 Partner Leg ups (hold onto ankles)
50/Hand Partner Plank high Fives (facing each other)

37min

Hang squat snatch (mid tight) + squat snatch

3 x (1+1)x65-70%
2 x (1+1)x75-80%
5 x (1+1)x85-90%

Three AMRAPs in 30 minutes

AMRAP in 8 minutes
5 Synch. Hang Power Snatches @50/35kg
10 Synch. Bar-Facing Burpees

Rest 3 minutes

Then, AMRAP in 8 minutes (You go, I go)
10 Power Cleans @50/35kg
20 Pull-Ups

Rest 3 minutes

Then, AMRAP in 8 minutes
15 Box Jump-Overs @60/50cm (You go, I go)
30 Partner Wall Ball Shots @9/6kg

• Käsilläseisonta pelkkä potku kässäriin
• Käsilläseisonta seinää vasten, irrottelut
• Käsilläseisontapunnerrus boxilta

• 2000 m of:
Row @ max effort

10' AMRAP
10 dbl DB hang clean @22.5/15kg
10 dbl DB thruster
10m bear walk

Warm up(10)
2 rounds
20 plyo
10 squats
20 high knees
10 single leg deadlift

GRT(20)
5 giant sets
10 sit ups
10 upright row
10 alt shoulder press
10 burpees
10 v-ups

Finisher
1:00 samson stretch

"HELEN"

3 RFT tc

400MT RUN

21 K AS 24/16

12 PULLUPS

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

GRT(20)
Run 2.0 miles or 20:00 minutes

Finisher
50 kneeling crunch
1:00 hamstring stretch