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AMRAP 12 40m Sled Drag 10 Tyre Flips 40m Sled Drag 10 Burpee To Target Notes All 6 working together, load sled so weight is difficult for all 6 to pull/push. Set up so tyre is at one end and burpee target is at the other. Scale as needed. ...

3 Rounds For Time 1st Minute - DB Push Press (20/15kg) 2nd Minute - Pistols 3rd Minute - Row Rest 2 minutes Notes All 6 working individually but combined scores. Move to next exercise after a minute, repeat 3 times over. Scale as needed...

AMRAP 4 10 Thrusters 20 Synchro Pull ups Rest 2 AMRAP 4 10 Squats 20 Synchro TTB Rest 2 AMRAP 4 10 Push Press 6 Rope Climbs Notes All 6 members working at a time. Use a worm if you have one, if not adapt by using sandbags, Dumbbells, Kettle Bells or Plates. 2 working at a...

For Time 30 Deadlift's 20 HSPU (MF Pair 1) 30 Deadlift's 20 HSPU (MF Pair 2) 30 Deadlift's 20 HSPU (MF Pair 3) Rest 2 Minutes 30 Squats 20 TTB (MF Pair 1) 30 Squats 20 TTB (MF Pair 2) 30 Squats 20 TTB (MF Pair 3) Notes All 6 members working at once. Use a worm if you have one, if not...

MF triples 5 Rounds Each 20/15 Cal Bike 20 Wall Balls (9/6kg) 20 KB Swings (24/16kg) Notes Male and female triples, working on going fast. Tag the next partner relay style. Scale as needed...

For Time MF Pairs 21-15-9 Thrusters (40/30) Pull Ups HSPU Box Jumps (24/20”) Notes Male and female pairs, performing reps in Synchro. Scale as needed....

Swim In Pairs 10 rounds 25m 10 Pool Muscle Ups 25m Then For time 500m Notes Find a pool and swim. Adapt to the size of the pool. Tag a partner after every round, complete 10 between you. Scale as needed. Break up the 500m as needed, share the workout load....

For Time 40m lunge 3 Rounds 10 Burpees 15 Wall balls 20 DB snatch 40m lunge Notes Use a worm to lunge, if not use 20/15kg dumbbells. All 6 members working together, rep doesn’t count unless everyone completes it. Burpee over the worm if you have one. Scale as needed....

For Time In Pairs 5 Rounds Each (you go I go) 5 strict press 50 DU 10 TTB 5 Rounds Each (you go I go) 10 Bench Press 20 Cals 10 Pull Ups 5 Rounds Each (you go I go) 5 Strict Pull Ups 50 DU 10 Dips Notes Complete in pairs, partner A does one full round, Partner B...

For Time 30 Squats 20 Push Press 10 Cleans 20 Push Press 30 Squats Notes Use a worm if you have one, these can be adapted by using sandbags, KBs, Dumbbells. All 6 members of the team working together. Scale and adapt as needed....