Bring your friend week is coming!


A. Snatch DL or SnPull (slight pause above knee) – focus on lowering the weight slowly with proper bar path (3×5)


Perform B and C in teams of 3


B. AMRAP [6]

21 Burpee Box Overs (24″/20″) – teammates rest

42 T2B (both teammates must hang)


C. FT [C15]:

Run 200m (as a team)

9 Rope Ascents (1PW)

Run 200m

6 Rope Ascents

Run 200m

3 Rope Ascents

Run 200m

11 07 15