3 rounds 400m run 500m row Rest 4 min 200m run 250m row Rest 2 min

5 rounds 6 front rack lunges (70/50kg) 6 jerks

Snatch balance 1-1-1-1-1

AMRAP 24 min 9 hang power cleans (70/50kg) 15 deadlifts Every 3 rounds complete, 20 toes-to-bars

8 Rounds (each partner) I go you go one round each 30 double-unders 8 Thrusters (60/40kg) 8 Burpees

4 min plate ground to overhead (20/10kg) 3 min shuttle runs (20m) 2 min box jumps (60/50cm) 1 min box around the worlds 2 min box jumps (60/50cm) 3 min shuttle runs (20m) 4 min plate ground to overhead (20/10kg)