With a running clock in a 4 min window
Each for time/max weight
First 4 min: 400m Run for time
5-5-5 Deadlift AHAP
Min 5-8: 400m Run for time
5-5-5 Deadlift AHAP
Min 9-12: 400m Run for time
5-5-5 Deadlift AHAP
Min 13-16: 400m Run for time
5-5-5 Deadlift AHAP
Min 17-20: 400m Run for time
5-5-5 Deadlift AHAP
(Note: scale distance if the run takes over 2 min)
In buddy-teams 2 rounds for time (each do half the reps)
100 Boxjumpovers 24”/20”
100 Cal Ski/Bike/Row
100 KB Swings Rx 20/12kg Rx+ 28/20kg Comp 32/24kg
200 Double Unders
Note: Rx 2 rounds of 50 reps
30 min EMOM
Min 1: 5 Hang Power Cleans
Min 2: Rx 5 Rx+8 Comp 10 Pullups
every 10 min increase the weight on the HPC
Rx: 40/30kg – 50/35kg – 60/40kg
Rx+: 50/35kg – 60/40kg – 80/55kg
Comp: 80/55kg – 90/65kg – 100/70kg
