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Part A AMRAP 4 HSPU Rest 90 seconds AMRAP 3 HSPU Rest 60 seconds AMRAP 2 HSPU Rest 30 seconds AMRAP 1 HSPU *Working in 2s Swap in when needed Working on synchronisation Part B AMRAP 24 20m Handstand Walk (Assisted 40m) 20m Atlas Stone Carry (50/30kg) 20m Farmer carry 20m (32/24kg) Max Effort Cal Assault Bike *Male...

Friday First Pair completes (MF): 21-15-9 HSPU Deadlift Second Pair completes: 21-15-9 Thrusters Pull Ups Third Pair completes: 21-15-9 Power Cleans TTB *In Teams OF 6 MF Pairs Decide which pair will complete each one Synchronized reps Tag next pair to start next couplet   Comment total time below...

Part A AMRAP 4 Pull Ups Rest 90 seconds AMRAP 3 Pull Ups Rest 60 seconds AMRAP 2 Pull Ups Rest 30 seconds AMRAP 1 Pull Ups *Working in 2s Swap in when needed Working on synchronisation Part B AMRAP 15 5 Burpee Box Jumps 9 Wall Balls 13 KB Swings 17 Deadlifts (130kg) (40kg on...

Friday 10 minutes to find a Max Team Total 1 Rep Max Hang Clean Rest 5 minutes 10 minutes to find a Max Team Total 1 Rep Max Power Clean Rest 5 minutes 10 minutes to find a Max Team Total 1 Rep Max Squat Clean * Female bar and Male bar One Person...

Part A 4 AMRAP TTB Rest 90 seconds 3 AMRAP TTB Rest 60 seconds 2 AMRAP TTB Rest 30 seconds 1 AMRAP TTB *Working in 2s Swap in when needed Working on synchronisation Part B 50 KB Deadlifts 6 rope climbs 40 KB Squats 6 bar over’s 30 KB Overhead Lunges 6 rope climbs 20...

  In Teams Of Six   AMRAP 30 1600m Row (complete in pairs) 20 DB GTOH (15/25kg) 800m Row 40 DB Press 400m Row 60 DB Lunges 200m Row 80 DB Squats * Complete work together Row in pairs, Split work however you like Reps in synchronisation...

  Part A AMRAP 4 Rope Climbs Rest 2 minutes AMRAP 3 Rope Climbs Rest 90 seconds AMRAP 2 Rope Climbs Rest 60 seconds AMRAP 1 Rope Climbs *In Teams of 6, 2 working at a time Swap in when needed Touch the top of the rope at the same time Scale as need Part...

For Time 2 members hold 60kg bar above head Remaining members make their way through; 200 cal row 150 cal Assault Bike * Members can swap in and out on the bar hold Bar must be overhead or reps cannot be preformed If the bar touches the floor 5 burpee...

Part A 4 AMRAP HSPU Rest 90 seconds 3 AMRAP HSPU Rest 60 seconds 2 AMRAP HSPU Rest 30 seconds 1 AMRAP HSPU *Working in 2s Swap in when needed Working on synchronisation PART B For Time Triple Male Triple Female 30 KB Snatches (16/24kg) 10 TTB 25 KB Snatches (16/24kg) 15 TTB 20 KB Snatches (16/24kg) 20 TTB 15 KB...

For time In Teams Of Six 20 bar over’s 40 power snatches (30/50kg) 60 power cleans 80 OHS 60 power cleans 40 power snatches 20 Bar overs   3 working at a time Syncro reps Bars need to be at the top of the movement at the same time   Comment times below  ...