6 12 21

P

A. 5 RM sPress

B. AMRAP [25]
30/24 cal Row or 400m Run
30 PJ 135/95
30 CTBPU
30 Lateral Burpees

Or

Teams of 2
AMRAP [25]
400m Run Together
50 PJ 135/95 (1 PWAT)
40 CTBPU (1 PWAT)
30 Lateral Burpees (synchro)

F

A. Same (Bar or DB)

B. AMRAP [25]
30/24 cal Row or 400m Run
30 DB PP
15 Pulldowns or sPU
30 Lateral Burpees

6 11 21

P

A. q(1:00) x 10
2 Box Squats, Pause BS, or OHS
*70% of 5 RM BS
*Set box height to 3” below parallel

B. 3 RFT
400m Run
7 PC
7 HSC
7 SC
*115/85

Extra: 4 sets
50’ single DB OHWL (2 sets per side/arm)

F

A. Same

B. 3 RFT
400m Run
7 KBS
7 KB Taters
7 GS

06 10 21

With a Running clock:
@ 0:00, T(2), P1 BikeErg/Row while P2 holds plank. Calories only count if one partner is in a plank. Accumulate 225/200/175 Cals. Switch anytime.
*modify to plank on elbows, plank on knees (on pad) as needed
*more experienced athletes can scale to plank support on p-bars or rings

@20:00: T(2), [12]
Synchronized Carry for max distance: P1 2xKB Farmers Walk while P2 Sandbag/Slamball Carry. Partners must stay together.
*Pick a moderate load object. Prioritize moving continually.
*Each time a partner needs to ‘drop’, each partner performs 10 AS or 5 burpees, then switch objects. Rest as needed.
*More experienced athletes can walk with either or both KB OH

@36:00: T(2), OTM [10]
Min 1: 10-15 BTN SnGp Press or PP for quality
Min 2: 0:20-0:45 bar hang