Row 3x2000m with 120sec rest

These are not all out! RPE 3 to 4. Try to hit all sets with same pace.

Working in Teams of 4: 30 Min Total AMRAP
5 x 1 Min AMRAP;
Rowing Cals
Wall Balls
Burpee Box jumps
Push Press 20/15kg
2 mins Rest

So 1 minute Amrap on each movement, rotate fast and move onto the next movement! Accumulate as many reps as a team. Rest at the same time.

• BB Hip Thrust 4x12

• Diagonal Stretch 4x5 / +5s hold on last rep.

• Scapular depression Pull ups 4x8-12 1s pause (count 1 Mississippi)

3:30 minute sets
22 minutes with explanation

9min AMRAP
15 Deadlifts
12 Hang Power Cleans
9 Front Squats
6 Push Jerks
3 Thrusters

60/40kg

Everyone needs: abmat, mat, DB
W: 15-20
M: 25-30

4 Rounds
5 Jump Squats
5/Scissor Lunges

then..

4 Rounds
10 Hollow Rocks
10 V-sits

then...

4rounds
10 Renegade Row
10 Thrusters

then..

4rounds
10 Abmat Crunches
10 Plank Pushups

.. if finished early AMRAP it

20

3 Rounds:
4 min AMRAP
-10 T2B
-10 Power Snatch (75/55)
-10 CAL row/airdyne/100m run
-10 Push press (75/55)

2 min recovery between rds-(choose one):
Jog/row/airdyne

*when starting 2nd & 3rd rds of amrap, pick up where you left off. *

Score is total Rounds and reps of all 3 amraps together

5 Sets of Strict Pullups, but stop 2-3reps before failure.

Conditioning
15 OHS, 60/40kg
15 C2B
15 Squat Snatches, 60/40kg
15 C2B
15 Front Squats, 60/40kg
15 C2B
15 Squat Cleans, 60/40kg
15 C2B

Find Hang snatch 2RM in 10min

And then...
3x3 Hang snatch (~85%)
(Rest 2-3min btw sets)

Snatch complex
High Hang + Hang + Snatch
Link the reps together
Build up but keep quality