Teams of 3
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/125)
AMRAP Back Squats (225/155)

Rest 3 Minutes

50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

Rest 3 Minutes

50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

Grace

30 reps for time:

Clean & jerk 60/42,5kg

Time cap 6 min.

Tabata (8x 20s./10s.)
Hollow rocks (as far as possible)

(continue with Sit ups...)

E3MOM for 18min
10 Medball Clean
30 Double unders
Remaining time: Burpees

Shoulder Press 1 RM

Thruster: 5x2 (rack)

Clean 3x60%, 3x70%, 3x2x80%

Snatch 3x60%, 3x70%, 4x2x80%

Paused Front Squat: 6 x 3 @75%, every 90s.

– 1 Second Pause on each rep
– Take 4 sets to build to 75% before starting the clock

Optional Accessory:

3-4 rounds, reast as needed:

1) 2+2 TGU
2) 3-8 Chest to Rings Pull-Up
3) 5+5 Loaded Bulgarian Split Squat

RPE 3-4