AMRAP 6:
6 T2B
12 KBS 24/16
6 pull up
rest 2:00
AMRAP 6:
20 T2B
40 KBS 24/16
20 pull up

With partner alt time one full round
16/20 calories of rowing
12 toes to bars
12 ohs @30/42,5kg
repeat 3-4 times

Front squat max of the day

Teams of two, both athletes complete once section A & B

AMRAP 15 (A)

Row +30 sec from 500 m pace

Rest 3 min

AMRAP 15 (B)
3+3 TGU Heavy
0:30 s Hs hold
1:00 Deadlift hold 50%
50 Du's/100 Su's

20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1: Front squat

6 AMRAP

3 - 6 - 9 - 12...
Power snatch 30/20
Wallball shots

12min emom (4 rounds)

Touch and Go Power Clean

1) 6 reps @50-55% of 1rm
2) 4 reps @55-60%
3) 2 reps @60-70%

4 rounds. On the first minute 6 TnG reps, rest remaining time. On the second minute 4 reps, rest remaining time, On the third minute 2 reps, rest remaining time. Start a new round. We do this for 3 weeks. Don´t start too heavy, you should be able to increase the loading each week to all sets by 5-10kg.

Load 3 bars if you can, so you don´t have to play with the loading.

Overall RPE 3-4

8 Rounds for Time
8 x Hang Power Cleans (95/65 lb)
8 x Front Squats (95/65 lb)
8 x Push Presses (95/65lb)
8 x Burpees
8 x Pull-Ups
8 x Dips
8 x Box Jumps (20 in)
8 x Sit-Ups

min 1 - Burpees x 6-8 reps
min 2 - GTOH with plate x 10-12reps
min 3 - Double unders for x 20-30sec
(4 rounds total)

Chin ups 4x12