In teams of 2.
All parts 5:00, with 1:00 rest between
Each team will start at a different exercise and rotate through until all 6 are completed.

• Max Reps Wall Balls @20/14
• Max Reps Toes to Bar
• Max Distance Sled Push
• Max Calories Rower
• Max Reps Burpee Box Jumps @61/51cm

• Max Distance Front Rack KB Carry

• Goal: Today is a strategy game. You can't go 100% effort or you and your partner will burn out so be smart with pacing.

3 Rounds
Front squat/ goblet squat 3 + 3, kluster method

Rest 10 sec between 3 reps and 120 - 180 sec between rounds.

Week 1/ RPE 7 -8
Week 2/ RPE 8 - 9
Week 3/ RPE 9 - 10

Hang clean + push jerk 6x(1+1) x 75% of clean and jerk 1RM

4x2 Front Squat @82%
- Rest 2min btw sets

Single Leg Glute Hip Thrust - Shoulders on box: 3 x 5 + 3 count at top of each rep. Rest as needed.
+
- Active Straight Leg Raises x 20 reps each side
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Amrap 8
5 Pull-Up
10 Hollow Rock
10 Goblet Squat (24/16kg)

EMOM 18
12 T2B
15m Walking Lunge 1xDB OH (7,5m + 7,5m)
15 Push Up

Death by Burpees (max 20min)

OH Squat 5-5-5-5-5. Start with light weight, add weight for each set, find 5RM.

For time in teams of 3:
30-60-90
Calories Bike/Row/Ski
Hang Power Snatch 35/25kg
15-30-45
Burpee Pull-ups

• Goal: Sustainable effort. Split work evenly among all three people.
• Scale burpee pull-ups by using lower bar. Rx is 30cm above reach
• TIME CAP = 30:00

Hang clean + push jerk 6x(1+2) x 70% of clean and jerk 1RM

4 sets of

A: Z - press ( on box)
- 8reps
- use double KB/DB
- same weight each set

B: Hollow rock x 20reps
- hold a 5kg plate overhead

Alternate A and B