Build up to a moderate front squats Teams of two: 3 rounds for time: 30 cal bike 30 front squats 135/95 30 kbs’ s 70/53

Build up to a moderate bench press  4 rounds for time  10 bench press 185/125 15 ring rows “Chest underneath rings”

Build up to a moderate deadlift  4 rounds for time: 15 cal row  10 burpees over rower  5 deadlift 275/195

Build up to a moderate back rack split jerk 18:00 AMRAP 15 box jump overs 24/20 12 wall balls 20/14 9 TTB

Build up to a “moderate”Power clean For time: 21 power clean 155/105 400m run 75 double unders 15 power clean 300m run 50 double unders 9 power cleans 200m run 25 double unders

18.5 7:00 AMRAP 3-6-9-12-15-18-21 etc. Thrusters 95/65 C2B Pull-ups

Bench press 5×3 @ 70-85% EMOM X 15:00 12/9 cal ski 24 renegade row 35’s/20’s 12 HRPU’s

Back squats 5×3 @ 70-85% For time: 30 cal row cash in 40-20-10 reps each of Wall balls 20/14 Box jumps 24/20 30 cal row cash out

Every 1:30 x 6 (building up) 1 snatch grip deadlift, 1 high hang power snatch, 1 low hang power snatch & 1 squat snatch 5 RFT of: 7 Power snatch 95/65 45 double unders

1 complex Every :90 x 6 Complex: 1 power clean, 1 hang squat clean , 1 front squat & 1 split jerk 8:00 AMRAP 10 hang power cleans 95/65 10 push press 95/65 10 back squats 95/65