Sumo Deadlift
-Build to a heavy triple @9RPE

​For Time:
Teams of Three:
For Time:
3 Rounds Waterfall Style
400m Run
500m Row
(two athletes working while other rests)

Rest 3mins

​8min AMRAP:
4x Devil's Press (50/35)
8x Box Jump Overs (24/20")
(one athlete works while the other two rest)

Notes:
Begin the first part of the met-con with one athlete taking off for the run. When he/she returns they will move to the Rower and the second athlete can begin the run. When first athlete finishes Row he/she moves to the 'resting' station and other two athletes will move through in a similar waterfall style. During the 8min AMRAP one athlete will work all the way through the written work while both other athletes rest. 

Strict Press
3 Burnout sets @ 85% of 5RM test from 4 weeks ago. 

-A few weeks ago we did this but at 80%. Scaling up this week!

3RFT:
20x SA KB Snatch (24/16kg)
20x Sit-Ups
20x S/A KB Push Press
20x Alt. KB Step Back Goblet Lunges
-20min Time Cap

​50ft OH Waiters Carry
3x/arm

​4 Rounds for Reps:
1:00 Bike for Cals
1:00 Row for Cals
1:00 HS Walk
1:00 Dbl KB Russian Swings (16/12kg)
1:00 Rest

Notes:
At your own effort today with a conditioning piece that's a little on the longer side. Aim for perfect hinging mechanics during the swings and take time to work on HS Walks during fatigue. 

​4 sets:
Hanging Tuck Hold
3x :15-:20