In a team of 2:

Run 400m*

Perform 'Angie'*
100 pullups
100 pushups
100 situps
100 air squats

While one person starts Angie, the other runs 400m when the run is complete, the teammates switch. This is repeated until Angie is complete

power clean E90s x9

3-2-1
3-2-1
3-2-1

(1-2reps in tank)

4 rounds YGIG:

15/12 Cal Row
12 KB Deadlift
9 KB Hang Squat Clean
6 KB STOH

M: 2 x 24kg / F: 2 x 16kg

Post times for every round!

ALL OUT!

TC: 20min

E90SEC

8 x 2 Power clean

Working for 30 Mins

1. 10-15 C2B ( pull up, kip swing or jumping pull up)
2. 15/10 CAL Bike
3. 15 floor Press 2x22.5kg 2x15kg
4. 10-15 Russian Swings 32/24kg
5. 50 Double unders

We are working a load of different movements. Focus on quality with your pull ups, perfect technique and reps that flow. The other movements are pretty simple, push but find a good pace.

Scale double unders to practice time.

3 x 12 AHAP

3 RFT:

15 OHS @40/30kg
50 DU

Time cap 5min

Find your Deadlift 1RTM in 25 mins.

90 second AMRAP:

• rope climb

15 Mins
Build to a heavy 5RM