Teams of 2
(You go, I go)

3-6-9-12-15...
Row/Air bike (cal)
Kettlebell Swings (24/16kg)
Wallballs (20/14lbs)

5 DL
5+5 SL V-ups

Yellow: 10 Rounds
6 Deadlifts 45/30 kg
8 Hanging Knee Raises

Orange: 10 Rounds
8 Deadlifts 60/45 kg
8 Hanging Knee Raises

Blue: 10 Rounds
8 Deadlifts 70/52,5 kg
6 Toes to Bar

With 80 Deadlifts, and 80 Toes to Bar, your grip and midline is going to get some very solid work on this one. We classify this as Pp(p) which means, for the most part, the muscles themselves should be the limiter… you should aim to do most of the sets unbroken. If that seems totally unreasonable, the weight or variation is too difficult. Even though we’re working stamina, it doesn’t mean your lungs won’t be hit… everything is connected, so be sure to keep breathing between sets. Don’t rush the movements, you should move at a controlled, steady pace the whole time, until the muscles start showing more and more fatigue. Be mindful of the midline fatigue, and make SURE you maintain perfect technique. The movements compliment each other, and both work the grip, so don’t be surprised if relatively soon, you find the grip giving you the most problem out of everything.

CONDITIONING

2 rounds for time (A+B+A+B)

A:
400m Run
500m Row
400m Run
Rest 3min

B:
500m Row
400m Run
500m Row
Rest 3min

Steady pace, RPE 3 to 4, not all out! Try to match times on both rounds.

4 x 8+8 rep (SA)

“Trevor”
For Time (in a Team of Four)
300 Pull-Ups
400 Push-Ups
500 Sit-Ups
600 Air Squats

CONDITIONING

For time:
9-7-5-3-1

Bar MU
D-Ball/Sandbag over Chest height
RPE 3 to 4

Tailoring Options

Decrease the rep scheme→ 9-7-5-3-1 to 5-4-3-2-1
Bar MU→ Jumping Bar Mu
D-Ball/Sandbag→ Heavy Hang Power Clean

AMRAP 18 min
20 DU->50 SU
8 Hang Power Snatch 30/20 kg
9 Overhead Squats 30/20 kg
9 Hanging Knee Raises

15 Minutes of:

Clean and jerk
– Focus on technique performing sets of 2-3 reps.
– Do not exceed 60% of 1RM

AMRAP 15:00
5 Power Snatches @50/35kg
10 Toes to bar
15 Wall balls
Rx+: 60/42.5kg
Goal : 5 + rounds