8min AMRAP
Run 100m
ME HS hold

8min AMRAP
10 plate GTOH 25/15
10 Burpee to plate

8min AMRAP
50m farmers carry – HEAVY
ME pull ups

8min AMRAP
10 wall ball 9/6
10 box jumps 24/20

Rest 3min between AMRAPS

As a pair complete for time:

50 – 40 – 30 – 20 – 10

Hang Power Cleans

Front Squats

STOH

Loads will increase as the reps decrease, in the following increments:

Men: 40kg/ 50kg/ 60kg/ 70kg/ 80kg

Women: 30kg/ 35kg/ 40kg/ 45kg/ 50kg

A. Power Snatch – build to a heavy single with perfect form.

B. 24min EMOM

min 1 – 5 TnG power snatch. Moderate/heavy
min 2 – 15 box jump overs. 24/20
min 3 – 15 Wall Balls
min 4 – 100m sprint

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A. Back Squat
4×10 @ 55% of 1RM

B. New Round Every 4 minutes x 3

Run 400m / Run 400m / Run 600m
10 Pull Ups / 12 C2B / 7 Burpee MU
20 Burpees / 24 Burpees/

*Pick your workout.