Teams of 3:

3 Rounds:
400 Meter Team Run
80/60 Calorie Assault Bike / Row

Directly Into...

21 Clean and Jerks (50/35)
21 Clean and Jerks (60/40)
21 Clean and Jerks (70/45)
21 Clean and Jerks (80/50)
21 Clean and Jerks (90/55)

Time cap: 30min.

40 MIN WITH PARTNER:

Partner 1:
1000m Row

Partner 2:
Amrap:
200m Run
15 Box Step Over
12 KB Snatch (alternating) 12/16kg
9 Push up

Change every time the row is completed! And start the Amrap where the other one ended it.

The other one can start the amrap only when the other one has started to row.

Easy pace!

The Result is amraps completed together

Banded OH Triceps Extensions: 4 x 15. Rest 60s.

if core&skip, KB, API and row are done:

5 R FT, 35 min cap

30 KB swings 24/16 kg
30 Burpees
30 Sit-ups

AMRAP 7

10 Clean & Jerk 12/16kg KB
20 Sit up

Every 90s:

3x5 Squat Snatch

40-50% of 1 RM Snatch

Every 90s:

3x5 Hip Squat Snatch

40-50% of 1 RM Snatch

AMRAP 12
6 bar facing burpee
4 C2b/ kipping pull up
1 Squat clean + 1 front squat @80/52,5kg
Notes: Adjust weight as needed
Rx+: @90/60kg
Goal: 7+rounds

4x15 min in teams of 3.
- Skillmill Run cals (10m is 1cal)
- Row cals
- Ski cals
- AB cals

Roll the dice, times it by 4, you and your partners go.
So start a clock. Roll a 5 you do 20 cals, then your Partners do 20.
Roll again get a 3, you do 12 cals and after you've done it, your partners do 12 etc.
Continue like this for 15 min, or until you've reached 200 (men) / 180 (mixed) / 160 (women) cals. On skillmill 2000m.
Score cals.

4x Giant set:
12 Double DB bench press
12 Barbell bicep curls
12 Banded tricep extensions
Rest 2-3min btw