"Zeus"
3RFT:
30 Wallballs 9/6kg
30 SDLHP 35/25kg
30 Box Jumps 20"
30 Push Press 35/25kg
30 Cal Row
30 Push-ups
10 Body Weight Back Squat

Box Jumps/Plate Jumps
Floor Press
Lateral Hurdle Jumps
V-Sit

You and a partner set up a station together. Start at different exercises.
Count Total Reps

Round 1: 45sec on: 15sec off
Round 2: 1min on: 10sec off
Round 3: 2x 30sec on: 10sec off

15min

• 3 Total Rounds:

a) 5 minute AMRAP of:
• 8 DB Step-Ups (4/side) @ 50/35 lbs. to 24/20 inch box
• 8 Push-Ups
• 30 Meter DB/KB Farmer's Walk
• 8 Pull-Ups

b) 3 minute Jog, Row, or Airdyne at easy pace (get your heart rate back down)

a) Push Jerks - 3 x 3 @ or above 85% of your 1-Rep Max (focus on fast and efficient reps)

b) Strict Pull-Ups - 3 x 3-6 OR 1-Arm DB/KB Row - 3 x 6/arm

*perform Pull-Ups or Rows b/t sets of Push Jerks

For time
21-15-9
OHS 40/30
2x reps double unders
directly into:
12-9-6
Thrusters 40/30
T2B

3 rounds

30cal row

16 T2Bs

10 ring dips

EMOM 10

1 min: 15/12 cal row
2 min: 10 shuttle sprint

Split jerk
3x3

5min AMRAP
15 Box Jumps
5 Handstand Pushups

rest 3min

5min AMRAP
15 Wall Balls
10 Pushups

rest 3min

5min AMRAP
10 Jumping Pullups
30 Squats

rest 3min

5min AMRAP
5 Ring Dips
10 Toes-to-bar

Row 1000m. All out!