In teams of 2 AMRAP 6 50/40 cal AB In remaining time max pull ups Rest 1 minute AMRAP 6 50/40 cal row In remaining time max hang power cleans @ 52.5/35kg Rest 1 minute AMRAP 6 50/40 cal ski In remaining time max burpees over the bar Rest 1 minute AMRAP 6 50/40 cal AB In remaining time max toes to bar Rest 1 minute AMRAP 6 50/40 cal row In remaining time max shoulder to overhead Rest 1 minute AMRAP 6 50/40 cal ski In remaining time max double unders Split the work however you

Incline bench press 1 set of 10 reps 1 set of 8 reps 2 sets of 6 reps Rest 90 seconds between sets *aim to start at 75% of bench press 1RM AMRAP 3 20 cal row 30 wall balls @ 9/6kg 20 toes to bar 30 box jumps @ 24/20" 20 sumo deadlift high pull @ 35/25kg 30 burpees 20 push press 100 double unders Rest 1 minute AMRAP 6 20 cal row 30 wall balls @ 9/6kg 20 toes to bar 30 box jumps @ 24/20" 20 sumo deadlift high pull @ 35/25kg 30 burpees 20 push press 100 double unders Rest 2 minu

CrossFit Front-racked reverse lunges 4 sets of 6 reps per leg Rest 2 minutes between sets 2 sets B1. Banded side steps 30 reps per leg No rest B2. Dumbbell walking lunges 50ft @ AHAP Rest 30 seconds between sets AMRAP 18 9 box jumps @ 24/20” 6 thrusters *every 6 minutes perform a 400/300m ski, 25/20 cal AB or 300m run buy-in and increase barbell load: 00:00-06:00 @ 42.5/30kg 06:00-12:00 @ 52.5/35kg 12:00-18:00 @ 60/42.5kg ------------------------ Olympic Lifting In 12 minutes

Every 75 seconds for 5 sets 1 snatch pull + 1 hang snatch + 1 snatch EMOM 5 3 hang snatch EMOM 5 16/12 cal row directly into EMOM 5 6 unbroken clean & jerk @ 60/42.5kg directly into EMOM 5 5 toes to bar + max effort devil's press @ 22.5/15kg

CrossFit Back squat 5 sets of 4 reps Rest 2 minutes between sets *start at 75% of 1RM and build to a heavy 4 for today Lateral barbell lunges 2 sets of 10 reps per leg Rest 90 seconds between sets Every 2 minutes for 16 minutes (8 total rounds) 8/6 cal AB 10 Russian kettlebell swings @ 24/16kg 8 box-facing burpee box jump-overs @ 24/20” ------------------------ Conditioning AMRAP 8 1200/1000m row In remaining time AMRAP 10 wall balls @ 9/6kg 30 double unders Rest 3 minutes AM

In teams of 2 AMRAP 10 1250/1000m row 100 toes to bar In remaining time max power cleans @ 60/42.5kg Rest 3 minutes AMRAP 10 800m run 100 hand-release push ups In remaining time max sumo deadlift high pulls @ 42.5/30kg *run must be split into 200m relays Rest 3 minutes AMRAP 10 100/70 cal AB 100 kettlebell swings @ 32/24kg In remaining time max thrusters @ 35/25kg Split the work however you like. One person works whilst one person rests.

In teams of 2 Every 7 minutes for 42 minutes (6 total sets) 30/24 cal AB 30/24 cal row 20 synchro burpees over the bar 20 hang power clean & jerk @ 52.5/35kg *score is slowest round Split the work however you like. One person works whilst one person rests, apart from the synchro burpees which must be performed together.

Deadlift 5 reps @ 75% of 1RM 3 reps @ 80% 2 reps @ 82% 5 reps @ 78% 3 reps @ 83% 2 reps @ 85+% Rest 2 minutes between sets 5 rounds AMRAP 2 15/12 cal AB 10 sumo deadlift high pull @ 35/25kg In remaining time max bench press @ 42.5/30kg Rest 90 seconds between rounds

CrossFit Front squat 1 set of 10 reps 1 set of 6 reps 2 sets of 2 reps 1 set of 6 reps 1 set of 10 reps Rest 2 minutes between sets In teams of 2 AMRAP 20 20 dumbbell box step-overs @ 22.5/15kg & 20" 40 devil’s press 80 wall balls @ 9/6kg 80/60 cal row/ski Cash out AMRAP 6 60 seconds plank immediately into 30 Russian twists 30 reaching sit ups 30 regular sit ups In remaining time AMRAP GHD sit ups or med-ball sit ups ------------------------ Olympic Lifting In 12 minutes esta

Every 75 seconds for 6 sets 1 snatch pull + 1 snatch high pull + 1 snatch EMOM 5 3 touch-and-go squat snatch *build to a tough set of 3 AMRAP 14 18 clean & jerk @ 60/42.5kg 18 toes to bar 18 clean & jerk @ 60/42.5kg 18 bar-facing burpees over the bar *clean & jerk must be performed in unbroken sets of 6