In teams of 2

Min 0-6 AMRAP split anyhow

2-2-2-4-4-4-6-6-6 and so on

Wallballs 9/6kg

Deadlift 70/45kg

Burpee over bar, lateral


Min 7-13 AMRAP

20 Synced dumbbell snatches 22,5/15kg

20 Synced box step ups with 1×22,5/15kg

20 Box jump overs, 1 rep at a time, each

Min 14-20 For time, TC 6min

10-8-6-4-2 rep each

Squat clean 70/45kg

*Buy in before every set: 30 double unders, both at the same time

*squat clean, 1 work 1 rest

Rest 5 min

Min 25-50

2000m row, buy in 10 burpees over rower

1000m row, buy in 20 burpee over rower

500m row, buy in 30 burpee over rower

You must switch every 250m and always do your buy in before you get on the rower