Find a heavy 5 in 20min.

• No TnG.

5x3
@65-90%
Rest 2-3min.

Accessory
3-4 Rounds
8 Kb front rack Cossack squat
8 Face pulls
5+5 Side plank leg raise

AMRAP 20 with a partner:
30 USA Swing @ 24/16kg
30 DB Renegade Rows @50/35lbs
30 Calorie Row or Bike
30 DB Hang Power Cleans @50/35lbs
*One person works - split as desired

Ring Dip Progressions
3x8, Tempo 3010, Rest 90s

4x
2:30 ON/2:30 OFF
12 Wall Balls
6 Burpee- Box Jump Overs
+
max Cal. In the remaining time

Teams of 2

50 Power Cleans (135/95)40 Power Cleans (155/105)
30 Power Cleans (185/125)
20 Power Cleans (205/135)
10 Power Cleans (225/155)

EMOM 20
(1) 5-10 Handstand Pushups
(2) 10-15 Toes-to-bar
(3) 12-16 DB Snatches (heavy)
(4) 8-12 Ring Dips
(5) Rest

"Fight or Flight"
AMRAP 20:
20 Wallballs (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row

Kilos: 43/29

5 Sets:
1 Tempo Back Squat
2 Back Squats

Tempo:
* 5 Seconds Down
* 1 Second Pause
* Regular Stand
Rest as needed between sets.