4 RFQ:
80m (40R+40L) 1-arm DB OH carry 30-35/20-25kg
20 Hollow rocks + 20sec Hollow hold
3 Rope climbs (1 legless)

40m OH carry unbroken, scale the weight if needed. Try to go hollow + hold also unbroken. 💪🏼

Focus on speed

Find technical heavy of the day:

1 power snatch + 1 squat snatch + 1 low hang squat snatch

10K Row

Optional Accessory

Easy 2k row, nose breathing only

RPE 2-3

CONDITIONING

5-8 set, E3MOM

20m Prowler Push, RPE 3-4

Remaining time easy pace bike/airbike/row/jogging

back squat 6x6

200m Run + 10 C&J @61/43kg
Scaled: 43/29kg
Try to be consistant. Do NOT crash!!!
Each round for time. Post slowest round.

Min 1-3: 5 Power cleans @70%
Min 4: Rest
Min 5-7: 3 Power cleans @75%
Min 8: Rest
Min 9-11: 1 Power cleans @80%
Min 12: Rest
Min 13-15: 1 Power clean @85+%

“Barista”
Teams of 3
For Time:
150/100 Calorie Bike
70 Clean and Jerks 40/30
70 Toes to Bar
50 Clean and Jerks 50/35
50 Pull-ups
30 Clean and Jerks 60/40

30 Burpee Pull-ups
150/100 Calorie Bike