3 rounds for quality
3 ring MUs
4 ring dips
20s handstand

Teams of 3:
10k Row
Athletes change every 250m

EMOM 18
5 strict HSPU
5 BMU
10 burpee

Hip Mobility

75 Calorie Assault Bike/40 Burpee
200 DU
2K Row
200 DU
75 Calorie Assault Bike/40 Burpee

• 100 Banded Leg Curls each leg

8min AMRPAP
5 deadlifts 125kg/100kg
50 DUs
10 T2Bs

For time:
Run around the box
50 Double Unders
40 Wall Balls
30 Deadlifts 80/60kg
20 Toes-to-bar
10 Burpee Box Jumps
5 Front Squats 80/60kg
10 Burpee Box Jumps
20 Toes-to-bar
30 Deadlifts 80/60kg
40 Wall Balls
50 Double Unders
Run around the box

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

week 3
bk squat(15)

Metcon/Rx(15)
5rds
5 pull up/c2b
10 pistols/goblet lunge
15 kbs 70/53/35
rest 5

max cal row(1)

Finisher
barbell quad smash
30 band pull aparts
2x :30 plank
50 oblique crunch

800 Meter Run
50 Overhead Squats (20/15)
800 Meter Run
50 Thrusters (20/15)
800 Meter Run
50 Front Squats (20/15)