30 Clean & Jerk @80% of days best (squat clean and split jerk).
For Time

30 Minutes on the Clock:
Sled Push x 30m
Farmer Carry x 30m
Turkish Get-up x 2 each arm
Single Unders/Bike/Row/Ski/Jog x 60s

-Today's work is not for time or score. Rest as needed.

1) Touch n Go Deadlift: 5 x 5, up to a heavy set. Rest 2:00

• Beginner: 5 x 5, reset on each rep to dial in form. Rest 2:00

1a) DB Neutral Grip Floor Press: 4 x 8. Rest 30s.
1b) Double DB Bent-over Rows: 4 x 10. Rest 30s.
1c) Banded Pulldowns: 4 x 12-15. Rest 30s.

5 Reps @ 82%
2 Reps @ 87%
5 Reps @ 82%
2 Reps @ 90%
5 Reps @ 82%
2 Reps @ 93%

10 Hollow Pull-Down,
5+5 Lunge Press,
3-5 False Grip Walk-Ins,
5+5 m Banded Walk,
30-60 sec Active/Passive Hang,
20-40 kcal Row/Assault

AMRAP (with a Partner) in 15 minutes

From 0:00-4:00:
Max Hand-Release Push-Ups
Max Kettlebell Sumo Deadlift High-Pulls

(alternate between movements, switch as desired)

1 minute Rest

From 5:00-8:00:
Max Synchronized Air Squats (partners grip wrists)

1 minute Rest

From 9:00-11:00:
Partner A Max Row (calories)
Partner B run 200m
From 11:00-13:00:
Partner B Max Row (calories)
Partner A run 200m

Finally, from 13:00-15:00:
Max Pull-Ups (partners alternate each minute)

With a running clock complete each section of the workout. Score for the team is total number of repetitions completed in the 15 minutes of work.

3-4 rounds, rest 1-2min between movements. Use AHAFA weights.

1) 10 DB/KB Bench Press
2) 10 Double DB/KB Row
3) 5-15 Strict Ring Dip
4) 6-8 Prone Trap Raises

E5MOM x5

Row 20/15kcal
14 Push Press 40/30kg
7 Front Squat
3 Bar MU or Ring MU or C2B

Start a ew round every 5th minute. Move well and breathe. All reps unbroken. You should have 2min+ to recover, if not, scale the reps, weights or movements. Badasses scale up to 50/40kg

14min EMOM:

1) 10m KB Front Rack Walking Lunges, AHAFA
2) 10-15 Burpee

Scale if needed.