Chipper.
BUY IN 30 t2b
50 plate GTOH (45/35)
50 sit ups
50 cal bike
50 sit ups
50 plate GTOH
Buy out 30 t2b
Goal sub 30mins

A) strict RMU plus BMU progressions 15mins.

B) team of 3
Amrap 25
Waterfall:
30/24 cals bike
700m run
20m front rack db walking lunges (22.5/15)

A) 5×8 strict press

B) EMOM 20
1: 12 push press (105/75)
2: 18/14 cal row
3: 6 Power snatches (105/75)
4: 18/14 cal row

Team of 2:
3 rounds.
100 alternating dB snatch (22.5/15)
350m run (with dumbbell)
75 wbs
350m run (with ball)
50 box jump overs.
Tc 48mins.

A) Sotts press
3×10
B) find 3rm max OHS in 20 Minutes

C) finisher:
100 Parallettes dips
100 abmat sit ups
Break up however they want.
Tc. 9mins

A) 100 pull ups for time.
Tc 12mins

B. 4 rounds for time:
50/35 cal row
50 du
Tc 20 mins

Conditioning:
Team of 2:
Row 100 cals
50 burpees over rower
Row 150 cals
30 burpees over rower
Row 100 cals
50 burpees over rower.
Tc. 40mins

A)Sumo deadlift:
5×5
Start at 50% 1rm and build through sets.

B) FGB style 3 rounds
1.wbs
2. Sumo deadlift high pull (95/65)
3. Burpees
4.push press (95/65)
5.row or bike.
6. Rest

Team of 2
100 box jump overs (lowest level inc men)
100 abmat sit ups
100 cal row.
75 box jump overs ( next height)
75 medball sit ups (14/10)
75 cal row
50 box jump overs ( max height)
50 medball sit ups (20/14)
50 cal row.

Goal: get it done!