Working in teams of 2.
Person 1 will complete the entire 4 min AMRAP as person 2 rests, then person 2 will perform the entire 4min AMRAP as person 1 rests. 1 min rest between AMRAPs. Everyone will perform each AMRAP once.

4 min AMRAP

• 8 Shuttle run (5m)
• 8 Burpee

4 min AMRAP

• 8 Thrusters with empty bar
• 8 Abmat situps

4 min AMRAP

• 8 cal Row
• 8 Push ups

4 min AMRAP

• 8 Box jump 60cm/50cm / box step ups
• 8 Russian kb swing 16kg/24kg

Post reps for each segment

For Time
31 Push Press (75/55 lb)
31 Pull-Ups
31 Snatches (75/55 lb)
31 Sit-Ups
31 Toes-to-Bar
31 Push-Ups
31 Box Jumps (24/20 in)
31 Back Squats (75/55 lb)
31 Unbroken Double-Unders
31 Thrusters (75/55 lb)
31 Lunges
31 Burpees
Then, 365 meter Row
Double-Unders must be unbroken. If athlete trips before completing 31, start the Double-Unders over.

75 lb = 34 kg, 55 lb = 25 kg

for 25min

3-position clean

• hi-hang, below knee, an inch off the floor

3 Rounds for HIGH QUALITY

60 sec Hollow Hold
60 sec Arch Hold
60 sec Side Plank L
60 sec Side Plank R
30 sec / side bend w/KB

1min REST

Lattiapenkkipunnerrus 7,7,7

nousevilla painoilla.

Max effort back squat
5-4-3-2-1-1-1-1
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 60%, 2r @ 70%, 1r @ 80%
At this point rest 2-3min
1st. 1r @ 90%
2nd 1r @ 95-97%
3rd 1r @ +100% (new pr attempt)
3-5min recovery between last 3 sets.
Do not overestimate the weights on last set.
Be smart!

For quality and minimum rest 20 minutes:

• 5 wall climbs (5 sec. hold at the top)
• 10 leg raises to L-hang
• 15 diamond push-ups
• 3 skin the cats
• 20 hollow rocks

20min amrap:

• 10 pulls on a rower
• 20 russian twist with medball
• 40m double kb front rack carry

3 rounds

• back squat 10-12 tempo 3010
• rest 20sec
• glute bridge with resistance band 12-14 (one second hold at the top)
• rest 3min

Power Snatch + Snatch Balance + OHS

@ 70% of TM Hang Squat Snatch