5 Deadlifts 100/70kg + Burpees

Athlete will complete 5 Deadlifts at the beginning of each minute and use any remaining time to complete as many Burpees as possible. Score is total Burpees.

Teams of 3
AMRAP 20:
300 Meter Row
20 Plate Hops
10 Thrusters 30/20kg

*Complete Full Rounds Before Switching

Optional Accessory

GYMNASTIC STRENGTH

2-4 rounds, rest as needed between

1) 5+5 Lying Shoulder Circles video
2) 10-20 Landmine Twist

RPE 3-4

• Find days max:
  1 squat snatch + 1 hang squat snatch

• Additional 3 sets with 75-85% of days max

45s. Row / Ab - Spider lunge + twist
45s. Row / Ab - Up & down dog
45s. Row / Ab - Cossack squat
45s. Row / Ab - Glute bridge

Mobility:
- Couch stretch
- Pigeon stretch
- hamstrings
- Ankles
- Shoulders

30/22cal Row
25 Split Jump
20 KBS
15 Wallball
10 Strict Pull-Up/Ring Row
5 Burpee

---

Perfect Stretch video

Clean EMOM

EMOM for 10 minutes of:

2 squat cleans

Push press 3x3x85%

8 min AMRAP with partner

KB front rack box step ups 2x24/16kg

For time with a partner:
2k Row
42 Power Snatches @60/42.5
42 Power Clean + S20H @60/42.5
2k Row
*One person works at a time - split however needed.

• 30:00 Time Cap