In teams of 3 for max distance:
”Carry”
0:00-15:00
Rotate between Barbell Carry either Front Rack or Back Rack (60/42.5kg)

”Push”
15:00-30:00
Sled Push (light)

”Recover”
30:00-40:00
10 Minutes of easy rowing, bike, ski erg or jogging.

*One person work at a time.

Push press 3-3-3-3-3 reps

EMOM 10
2 push jerk 60/42,5/35/30kg
me db squat snatch 22/15kg

JERK COMPLEX
Push Press + Push Jerk + Split Jerk

Work up to a heavy load on the complex.

Post loads to comments.

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24 Minutes Not for Rounds:
90-120 Seconds Row/Ski/Bike/Run
100′ Farmer Carry
3 Wall Walks

Post work to comments.

10 Min Volume Accumulation of:
Strict Bar Muscle Ups or Bar Muscle Ups (10’’ negative)

5 kierrosta

5 boxin ylitystä
5 burpeeta
5 rengassoutua
5 punnerrusta

WORKOUT AMRAP x 13 MINUTES

• 300/250m Row
• 20 Single DB Power Clean (50/35)|(35/20)
• 50 Double Unders or 15 box jump (60/50)

4 Sets - Control of each movement is most important. Keep loads light and really focus on feeling what small muscles are working for you.
6 Half Kneeling Single Arm Landmine Press @ 31X2 tempo
rest 30sec
14 Lateral Band Walks/side
rest 30sec
30sec Dumbbell Side Plank/side
rest 60sec

Partner wod, split reps/meter as you like
30min amrap
1000m row
80 Walking Lunges with Kb/db farmers Carry
400 Meter Kb/db Farmer’s Carry
40 Single-Arm Kb/db Push Presses

Leppee