3x5
AHAFA V1-2
Rest 2min

30 Toes To Rings
25 Burpees To Rings
15 Power Clean @80/60
*Timecap 8 min

Complete sets every 3:30 for 14 mins:
15-12-9-6 Bench Presses @80% 1RM

5 x 10 Pull-ups
- Any style goes
- Go for unbroken sets
- Rest 2min btw sets

Warm-up: Easy row/ski/assault bike for 10 min + 10 min movement specific warmup

A:
6x 4min on / 2 min off:
A: 40 cal row + amrap 8x 75/65 Box jump + 15/ 12 push up
B: 30 cal ski + amrap 10 x sumo deadlift high pull 35/25 kg + 10 x stoh 35/25 kg

Cool-down: Easy row/ski for 10 min + 5 min mobility

1A) side squats with a barbell 3x10, alternating
1B) Drop jump 3x5
1C) high box jump 3x6

PARTNER WORKOUT
IN TEAMS OF 2...
AMRAP x 20 MINUTES
60 Deadlifts
60 Wall Balls
60 Cal Row/Bike/Ski
60 Strict Handstand Push-Ups / Pike Push-Ups / Strict DB Shoulder Press

• P1 works while P2 rests. Split work as needed.

30 Power Snatches 50/30kg
200 Double Unders
2k Row

Time Cap: 25 Minutes

Teams of 2:

A) 5 min AMRAP:
20 cal bike
30 DB snatch 22,5/15

1 min rest

B) 5 min AMRAP:
18 wall ball 9/6
15 KBS 24/16
12 C2B/pull up

1 min rest

C) 5 min AMRAP:
20 T2B
30 cal row

1 min rest

D) 5 min AMRAP:
30 hang power clean 40/30
20 thruster
10 S2OH

1 min rest

E) 5 min AMRAP:
20 cal ski
30m bearhug d-ball lunge

4x5, RIR 2-3 on the last set
- Working sets with minimum of 1min rest between sets.
- Weights can remain the same or increase through the sets.