EMOM 9'
1 burpee
20 d.u.

each round increase 1 burpee and 5 d.u.

in pairs
3 rounds
500m row
12 deadlifts @60
21 box jumps
-2min rest-
40 partner wall balls
40 synchro kbs
-1min rest-
30 push ups
40 sit ups
50 burpees

WU
3rds
10x air squat
16x plank shoulder tap
10x sit up

Swim 600Y 17:00
Bike 12.4M 44:00
Run 1.5M 18:00

5.5 Lead
5.8 TR

both @ sunset cliffs

3rounds for strenght and speed.
6 back squat 80kg
6 bw jump squat
12m heavy tire carry
2min rest

Time every rounds.

One partner on each exercise switching each minute. Every minute on the minute. Still strength work

12 rounds (6 per exercise)
Bent BB Row x 8-10 (form over load!!)
Ring Row x 8-10 (as low an incline as possible)

2 warm up sets prior

20 minutes

For time:
21 Bar-Facing Burpees
21 Power Snatches
15 Bar-Facing Burpees
15 Overhead Squat
9 Bar-Facing Burpees
9 Squat Snatches

Pounds - 115/85
Kilos - 52/38

10 Rounds:

10 Hang Cleans #95
10 Push Ups

"Death by shuttle run"
Mark out a 10m Shuttle Run then complete:
Sprint 10m, increasing by 10m each minute until unable to finish
Note – you must touch your chest on the ground on each turn.
Rest 5min
Then complete 10 burpees every minute for 10min