AMRAP 8

15 Dual DB Deadlift
8 Dual DB Push-Press
5 Dual DB Squats

Rest 1:00 After each Round

Every 3 mins for 12 mins do:
12 Alternating double DB Reverse Lunges standing on a plate (6/6)
8 L/8 R double DB Staggered Stance Deadlifts, pick load

Lunges: Slow, controlled movement. Aim is for the knee to lightly touch the floor.
DL: go as far down as mobility allows, good posture comes first!

AMRAP5
-9cal ski
-5 devils presses 2 x 15-20kg/ 12.5-15kg

Rest 3

AMRAP5
-8cal AB
-4 double DB burpee box get overs 2 x 15-20kg/ 12.5-15kg

*athlete A starts with ski/AB, then performs devils presses/ burpees right after. Athlete B can start ski/ AB as soon as A is done w ski/ AB.
*score is total reps from devils press+ burpee box get overs.

-20s HS-hold, face to wall

For time
15-12-9
Devil Thruster @2x22,5/15kg
21-15-9
V-sit up
63-45-27
Double under

Timecap 15 mins

Back Squat
with 2 second pause @ bottom
5 x 3 @80%, go every 90s.

Back Squat:
Build to a heavy set of 5 in 4 sets then perform 3 sets of 5 with that weight. Rest 2:00

EMOM 16
min 1: L- hang 30 sec
min 2: HS Hold 30 sec
min 3: C2 roll out 6-8 reps
min 4: TGU x 1/1 (AHAP)

EMOM 16:
Min 1: 2 1/2 Turkish Get-up, Max Reps Single Arm DB/KB Thrusters L
Min 2: Rest
Min 3: 2 1/2 Turkish Get-up, Max Reps Single Arm DB/KB Thrusters R
Min 4: Rest

Stand up the TGU on the 3rd rep but don’t complete it by going back down, go right into Thrusters

MAYFLY "Nasty Nancy"
5 rounds
400m run/500m row/ 500m ski/1000m bike
15 overhead squat @52/35kg
15 bar facing burpees
Timecap: 30 mins

Scaling: Front squats @60/42,5kg