For Time

In pairs:
100 Pull-ups
400 m Run
42 Thrusters 40/30 kg
800 m Run
42 Thrusters 40/30 kg
400 m Run
100 Pull-ups

Timecap 40 min

5 rounds for time

9 deadlift 60/40 kg
7 hang power clean
5 s2o
12/10 cal row

Timecap 10 min

3-4 rounds
40 sec hang power clean
40 sec rest
40 sec goblet squat
40 sec rest
40 sec row/ assault bike

• rest 4 min between rounds

Bench Press

3 x 4 x 80%
2 x 4 x 85%
1 x 4 x 90%

Sendoff 3:00

Power Clean

5 x 3 TnG Power Clean @ 60%
4 x 2 TnG Power Clean @ 70%
5 x 3 TnG Power Clean @ 65%
4 x 2 TnG Power Clean @ 75%
3 x 1 Power Clean @ + 80%

Sendoff 1:30

10 AMRAP:

5 DL, 100/70 or 50% of max.
10 C2B
200m run

With partner for time

• 5000m row
• e2mom both do 15 wb

14 DB Snatch alt arms
500 m Row
12 box jumps
5 pull ups
200m Run

Continue for 45min. Keep HR between 70-80% of max.

For time:

250m Row
10 Rower over burpee
1 round fat bar DT @ 25´s/17,5´s kg
(12 Deadlift - 9 Hang pwr clean - 6 STOH)

TC 3min

7 x ( 1 x Power Clean, (without hip touch) +1 x Power Clean )

65 - 75 % Clean 1RM

Sendoff 1:30