20 amrap
15 cal row
5 hspu
3 power clean 80 kg
1 thruster 80 kg

EMOM 18min
1st 10 thrusters @40/25
2nd 10 pull ups
3rd 15 deadlifts @40/25

E.M.O.M

00' to 05' ► 25 D.U.
06' to 10' ► 30 D.U.
11' to 15' ► 35 D.U.
16' to 20' ► 40 D.U.

EMOM 10 min
1 Strict Press @ 95/65#
6 KB Swings
6 Med Ball Slams @ 20/14#

3x8 @65-70%

Partner Chipper:

Buy In 400m Partner Run with one plate per team (45/25 L3 & L2, Scale as needed L1)
- 100 Partner Wall Balls (

)
- 80 Pull Ups
- 60 Burpees Over Partner
- 40 Thrusters (L3 115/75, L2 95/65, L3 75/55)
- 20 Tire Flips (L3 find heaviest tires!!!)
- 10 per leg Front Rack Lunges (L3 115/75, L2 95/65, L3 75/55)
Cash Out 400m Partner Run with one plate per team (45/25 L3 & L2, Scale as needed L1)

Clean: floor, hang

4RFQ
1 Minute Just Arms
1 Minute Arms + Body
1 Minute Arms + Body + Half Leg Drive
1 Minute Full Rowing Stroke

For time

L-sit for a total of 5 minutes

Then, practice controlled descents from a handstand for 20 minutes.

4 Rounds For Time:
300 Meter Sandbag Run (50/35)
100 Meter Double Dumbbell Farmers Carry (50/35)’s

Kilos – (22.5/15)