4 rounds, rest as needed:

1) 4 Back Squat
2) 6 Barbell Press
3) 3 Weighted Pull-Up

RPE 4 (1-2 reps in the tank)

A) AMRAP 10
”I Go, You Go”
15/10 Cal. Row
6 Burpee over Rower

B) AMRAP 10
With a partner
30 Wall Balls
40/40 Russian Partner Twist with MB

C) With a partner
3min SkiErg
30sec rest
3min Assault Bike
30sec rest
3min Idiot Run
30sec rest

3 Sets of 8:
Sumo Deadlift
3 Sets of 12: Romanian Deadlift
Accumulate 30 Glute Ham Raises

Abs w. plate Switch: 4 x 20s work/20s rest.

On the Minute x 12 (3 Rounds):
Minute 1: 3 Reps @ 70%
Minute 2: 2 Reps @ 75%
Minute 3: 1 Rep @ 80-86%
Minute 4: Rest

Alternating Tabata x 8 Minutes:
Back Squat (Empty Barbell)
Double Unders

40 wall balls 9kg/6kg
40 cal row
40 back squats 70kg/50kg
40 push ups

Kelly w/ Partner
5 RDS
400 m Run ( with partner )
30 Box jumps 24/20”
30 Wall Balls 20/14
*partners run together. For WB and Box jumps, one partner works at a time, while other holds handstand (scale to plank).
Split reps evenly.

Amrap 20
Hlö A 200m juoksu
15 synkro airsquat
15 synkro situps
15 box jumps (vuorotellen)
Hlö B 200m juoksu

-Farmer's walk
-Sled pushing
-Yoke carrying
Try different strongman elements and find your comfortable maximum limit on each.