Back squat waves: 6-4-2-6-4-2

In teams, accumulate as much calories as possible in 3min of:
- Rowing
- Assault bike
- Ski
- Skillmill Run (every 10m is 1cal)

Rest 1min btw machines. Only 1 member works at a time.

4 RFT

21/15 Cal Row
12 TTB

6 x Rope Climp total
21 x sync Thrusters
10 x sync Bar Facing burpee
4 x Rope Climps total
15 x sync thrusters
10 x sync Bar Facing burpee
2 x Rope Climp Total
9 x sync Thrusters
10 x sync Bar Facing burpee
(42.5/30kg)

2-3 min light cardio
1:00 first rib lacrosse ball R/L
2:00 banded Trap Stretch R/L

E3MOM, for 45minutes, 3set of each

1. Row 30/25 cal
2. 50 DU + 20 WB
3. Run 400m
4. 15 C2B + 15 HSPU
5. 8 box over burpee + 15 T2B

5 Rounds:
20cal Row
15 Box jumps 60/50cm
10 GHD sit-ups
5 Sandbag over bar 60/40kg (armpit height)

TC 20min

Minutes 1-2-3: 3 Squat Cleans @65%
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans @75%
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean @85%
Minute 12: Rest
Minutes 13-14-15: 1 Squat Clean @85-90%

6x 2+1
Start 65% and build

"Cindy"
20min AMRAP

5 Pull up
10 Push up
15 Air squat
Score is total reps performed.