Teams of 3

4 X 6 minute amrap. 2 min. rest in transition.

50 KB hang squat cleans 20/12
50 T2B
AMRAP of box jumps

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Sandbag ground to shoulder 50/30
+ Farmers hold 2 x 32/16

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5-5-5, 10-10-10, 15-15-15...
Synchro deadlift
Synchro hang power clean
Synchro front squat

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Echo row
2+2, 4+4, 6+6

3 rounds
4 min AMRAP
21 deadlift
15 front squat
9 power clean
6 shoulder to over head

Rx 50 kg/ 35 kg

Rest 2 minute between rounds

Teams of two (split reps anyhow):

AMRAP 20
50 cal erg
25 box jump over
50 Wall ball
25 DB snatch
50 KBS
25 target burpee

5rft:
250m row
50 DU
5 singel arm Kb swing La
5 singel arm Kb clean
5 singel arm Kb front rack Reverse lunge steps
5 singel arm Kb swing Ra
5 singel arm Kb clean
5 singel arm Kb front rack Reverse lunge steps

10 mins:
2-4-6-8-10…
strict pull up
push up
seated DB/KB press

For time of
2 k row

Rest Day.

For time:
20 One Arm Dumbell Thruster 22,5/15kg
15 Sit Ups
30 One Arm Dumbell Thruster 22,5/15kg
25 Sit Ups
40 One Arm Dumbell Thruster 22,5/15kg
Row 450/400 or Bike Ergo 1000/900m