Teams Of Three

AMRAP 8
75 Box Step Overs 22,5/15kg
75 Dual DB Deadlift 22,5/15kg
20 Partners over Burpees

Rest 2:00

AMRAP 8
75 Calories Air Bike
75 Ring Rows
100m Wheelbarrow walk

Rest 2:00

AMRAP 8
75 Calories Bike Erg
75 Bench Press 60/42,5kg

Split as you like

4 x e75s:
6 tempo* barbell bent over row @ RIR 2-3

-> *2s eksentrinen vaihe

For time:

Bike 10k

"Chad"

For Time
1,000 Box Step-Ups (20 in)

Wear a Ruck Pack 20/15kg

400m Run
5-8 Bar Mu
Go Every 4th Min
5 Rounds
Post interval times

60/40 Cal Row or bike
50 box jump overs
40 pull ups
30 HSPU
40 t2b
50 Box jump overs
60/40 Cal Machine (same)

20 Min Cap.

3 x 4 Min AMRAP
30 box jump overs
Then AMRAP
10 K HSPU
10 American KBS 24/16kg

Rest 2 Mins between sets.

Post total HSPU and swing reps. Check into the AMRAP with box jump overs. You can pick up the AMRAP where you left it but you must check in with the jump overs

for time.

21-15-9
pull up
deadlift@70/45kg

4 sets of
6 Deadlift @75%+
6-8/side Half Kneeling KB Bottom Up Press

For time
21-15-9 Ground to Overhead 50/35kg
90-60-30 Double Unders
21-15-9 C2B Pullups