A. Conditioning
From 0-8 min : Emom x 3 OHS (ascending weight)
From 8-9 min : Rest
From 9-14 min : Amrap 15 OHS (40kg/25kg) + 15 Facing Bar Burpees
From 14-17 min : Rest
From 17- 27 min : On every second minute - 10 Dead Lifts (70/50kg) + 10 Box Jumps (70 or 60cm)
From 27-30 min : Rest
B. In teams of 2
3 rnds (when one person works the other rests)
40mt Sled (30kg)
40mt Lunges with 10kg plate overhead
400mt Run
40 empty bar Thrusters
From 0-8 min : Emom x 3 OHS (ascending weight)
From 8-9 min : Rest
From 9-14 min : Amrap 15 OHS (40kg/25kg) + 15 Facing Bar Burpees
From 14-17 min : Rest
From 17- 27 min : On every second minute - 10 Dead Lifts (70/50kg) + 10 Box Jumps (70 or 60cm)
From 27-30 min : Rest
B. In teams of 2
3 rnds (when one person works the other rests)
40mt Sled (30kg)
40mt Lunges with 10kg plate overhead
400mt Run
40 empty bar Thrusters
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