Amrap 34min
34 x Thrusters
34 x Pull Ups
34 x Back Rack lunges
34 x Power Snatch

Barbell 75/55lb

For time:
100 Bench presses @60%
For every break,
5 Power cleans @70%
5 Bicep curls w/ double DB 20/15kg

For time:
50 Deadlifts @100/70kg
100 Air Squats
50 Hanging Straight Leg Raises
100 Walking Lunges (Total Reps)

Timecap: 16 mins

4 Rounds - not for time:
Unbroken 100m Farmer Carry @32/24kg
25 Russian Swing @ 32/24kg
25 Goblet Squats @ 32/24kg
Rest as needed.

*If you put the KBs down during the carry head to the wall for a 1:00 Wall Sit Penalty!
- 20:00 Time Cap

5-4-3-2

Add loading after each set. Should feel like you could have done 0-1 more

8 x 1 Every 90sec

Teams of three

10min at each (rest 2min)
A) Echo Bike
B) SkiErg
C) BikeErg

Every 90sec
3-3-3
2-2-2
1-1-1

Find day’s heavy

4 kierrosta

3 min Soutu/pyörä/hiihto 20-30 kaloria
3 min Boxin yli askellus
3 min Hyppynaru

kesto 36 min.

You go I go
10min Amrap
2-2-4-4-6-6-8-8..
Hang Power Snatch
OHS
Bar Facing Burpee x6

Bar weight 60/40