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Workout 40:00 AMRAP–1 person rows, 1 person works, switch whenever score is cals row+rounds and reps 100 stepups 20 inches–load like you will for chad50 ...

Lift7×2 split jerk (from the rack) pause in the catch for 3 seconds on the first 3 sets build to an 9/10 superset with 2-3 ...

Workout 5 rounds on the 4:00 start 1 60m shuttle10 single arm devil’s press (alternating) 35/2510 toes to bar 60m shuttle=5m down and back10m down ...

Workout 20:00 EMOMMin 1: cal rowMin 2: cal bike choose your starting cals on each machine, but you must add 1/round Immediately into 150m single ...

Lift3 sets10 One and a Quarter Back squats–tempo the double bounce superset with 3×15 single leg RDLs/side with a hand support same load as last ...

Lift 8×1 snatch straight sets (we’ll test in a few weeks), at the heaviest weight you’ll have zero misses at then dip work 5:00 AMRAP ...

Workout Teams of 3relay style (each person does each movement, then move on)5 rounds25m single arm overhead walking lunges (total) 50/35–switch arms at the turnaround10/8/6/4/2 ...

Lift6×3 split jerk (from the rack) pause in the catch for 3 seconds on the first 3 sets build to an 8/10 superset with 2-3 ...

Workout 20:00 AMRAP5 squat cleans 135/9530/20 cal bike rx+ 185/125

Workout 10-1PushupsToes to barBox jump overs 24/20 after each round, including the end, 50m sled pull (reverse) 2×45/25 rx+ 30/24