#Strength
max, 2 kg ramping, of:

• BB clean & jerk

Push Jerk 5x3

Power clean 4x4 reps (TNG)

find your 1RM front squat

Swim for 45 min (pk)

7x rolli, 7x tempaus, 7x pun, 7x, tempaus, pun, tempaus, rolli, 12 min amrap

For time:
100 wall-balls, 20/14-lb. ball
Row 1000 metres
75 box jumps, 24/20 inch box
Row 1000 metres
75 box jumps, 24/20 inch box
Row 1000 metres
100 wall-balls, 20/14-lb. ball

Work in teams of two. Partition the work as needed.

10 Min AMRAP;
32 DU's
16 Sit Ups
8 STOH 60/40kg

Relay Race

in teams of 4:

10 m of death crawl (2x25lbs DB /35lbs DB)

100 m farmers carry (2x 32kg KB/ 2x46kg KB)

100 m waiter carry (any hand) (1 x 24kg KB/32kg KB)

100 m suitcase carry (any hand) (1 x 32kg KB/46 kg KB)

10 m Death crawl

Every person in the team does each set once, then move on to the next set.

After the workout, please put the DBs and KBs in their dedicated place.

Maximum reps of:
Push press

Post total reps for both rounds. Record load used in comments.

Suggested load: 10 rep max