AMRAP 30:00 with a partner:
400 Meter Run /400m Row / 400m Ski
20 Deadlifts @100/70kg
400 Meter Run / 400m Row / 400m Ski
20 C2B kipping
400 Meter Run / 400m Row / 400m Ski
20 Alternating Pistols

GOAL: 3+ rounds

*One person works - split however desired.
- Scale CTBs: less, regular kipping pull-up, partner assisted strict CTB reps

min 1
split hang snatch

min 2
Jab+ cross (patner 30sec swap)

min 3
10 wall ball

1:30-3:00

For time

• 30 dumbbell push-ups
• 30 dumbbell box step-ups

For the push-up, place hands on the handle of each dumbbell.

♀ 20-inch box and 20-lb dumbbells
♂ 24-inch box and 35-lb dumbbells

1-6 pullups/chinups

A.
Four sets of:
Dumbbell or Barbell Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Single-Leg Hip Bridge x 8-10 reps each leg @ 30X1
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 6 minutes of:
15 Burpees
10 Push Press (75/55 lbs)

Friday

12 min EMOM

2 snatches

start at 65% add weight every 2 sets. no misses

4 rounds:

10 deadlift
8+8 bulgarian split squat
-rest 1-2 min between rounds-

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