15 Hip extensions
10 Dumbbell strict press
10 Scap retractions
20 Minute AMRAP
Station 1: 30 Power snatches 40/30kg
Station 2: Assault bike calories
Station 3: Strict pull-ups
Work in groups of 3. Power snatches is the pace setter, the other two people in the group are accumulating as many reps as possible.
Pick a weight that you can do unbroken for 15 reps easily, as you don’t want to leave your partners stuck on the bike or pull-ups.
Score is the sum of your snatches, calories, and pull-ups.
2 Rounds for time:
20 Box jumps 30/24″
20 Box jumps 24/20″
20 Box jumps 20/16″
Set a 12″ box + a 20kg high temp plate for the 16″.
Build to the heaviest 10m Farmer’s carry you can do.
Superset each effort with 5 weighted pull-ups, building to a max for both.