6 Rounds for time with partner:
10 Syncro Deadlifts 100/70kg
600m Skillmill Run / 1000m Row (alternate machines each round)
10 Syncro Burpees

• Deadlifts must be in sync on top and burpees at the bottom.
• Machines can be divided anyway you choose and team can use only 1 rower or skillmill.

Muscle snatch 6 x 3

E2OTM for 12 min (6rounds) use 80% of your 1RM
2 Deadlift
2 hang power cleans
2 front squat
1 jerk

With a partner:
AMRAP 8:
8 Wall balls @9/6kg
8 KB Snatch (4/4)@24/16kg
*One athlete completes a full round

Rest 60s

AMRAP 8:
8 Wall balls
8 Toes to Bar
*One athlete completes a full round

Rest 60s

AMRAP 8:
8 Wall balls
8 Hand Release Push-ups
*One athlete completes a full round

Rest 60s

AMRAP 8:
8 Wall balls
8 Box jump@60/50cm
*One athlete completes a full round

Front squat 5x65%, 4x75%, 2x4x80%

Every 2min for 12mins:
3 Power Cleans @70% 1RM
- TnG lifts

Every 2min for 12min:
3 Power Snatches @70%
- TnG lifts

A) Snatch waves
Wave 1:
3 @70% / 2 @75% / 1 @80%
Wave 2:
3 @75% / 2 @80% / 1 @85%
Wave 3:
3 @80% / 2 @85% / 1 @90-100%

B) Posterior accessory 3 rounds
10 upper body lift + 10s hold
10 lower body lift + 10s hold
10 back extension + 10s hold

AMRAP 3:
7 ring dips
10 sumo deadlift high-pulls (25/34 kg)
Rest 5 min then…

AMRAP 3:
7 pull-ups
10 thrusters (25/34 kg)

Scaled WOD
AMRAP 3:
7 foot-assisted ring dips
10 sumo deadlift high-pulls
Rest 5 min then…

AMRAP 3:
7 jumping pull-ups
10 thrusters

WORKOUT (P&F)
FOR TIME
800m Run / 2.5x Stairs
50 Back Rack Lunges @42./30kg
30 Toes to Bar
600m Run / 2 x Stairs
40 Back Rack Lunges
25 Toes to Bar
400m Run / 1.5x Stairs
30 Back Rack Lunges
20 Toes to Bar

• 24:00 Time Cap
• Daily video: https://vimeo.com/784468341