30 x HSPU
30 x T2B
30 x Thrustes w/2 DBs
30 x Box jump
30 x Push Up
30 x WB
30 x Burpee

Maximum weight for 7 reps of deadlift

Snatch High Pulls sets of 3-5 reps
Snatch Balances sets of 2-4 reps

3x7min AMRAP
Buy in: 1000m Run
+
In the remaining time AMRAP
20 Air squat
10 Burpees

Go every 10min

Workout is borrowed from The Training Plan

TECHNIQUE

Handstand Hold

EMOM 25 (30-40SEC WORK/ 30SEC REST)

1. 20-30 sec HS Hold/ 30-40 sec High Plank
2. 10-12 Goblet Squat w Dumbbell
3. 10-16 Alt Dumbbell Snatch
4. 6-12 Push-up
5. Rest

For Time:
5k Run
4 minutes to find 4 rep max Deadlift
5k Run
4 minutes to find 4 rep max Push Jerk

Also report the running times and weights.

Teams of 7-8 pers

AMRAP 30
Cal hunting at
Ski-Bike-Row-Echo

15/12 Cal when it’s your turn, then back in line.

3 Rounds:
15 Hang Squat Cleans 50/35kg
15 Lateral Barbell Burpees

Build to Heavy Single

Aerobic capacity, 1-2rounds:

500m row
400m run
500m ski
400m run
1000m c2 bike
400m run