In teams of two switching every round:
Part A:
AMRAP for 15 minutes:
9 Deadlifts (165lbs /105lbs)
12 Push-ups
15 Box jumps Overs (24"/20")
Rest 5 mins
Part B:
In 5 minutes AMRAP
Squat clean thrusters at 165/105lbs
In teams of two switching every round:
Part A:
AMRAP for 15 minutes:
9 Deadlifts (165lbs /105lbs)
12 Push-ups
15 Box jumps Overs (24"/20")
Rest 5 mins
Part B:
In 5 minutes AMRAP
Squat clean thrusters at 165/105lbs
Round 1:
Resting 1:30 after each interval
1000/800 2km +4
750/600m 2km +2
500/400m 2km + 0
250m/200m 2km - 2
Rest 3 minutes...
Round 2:
Resting 1:30 after each interval
1000/800 2km +3
750/600m 2km + 0
500/400m 2km -3
250m/200m 2km Sprint!
B: Bench Press Based off your 3 RM
1x10 at 60%
1x8 at 70%
3x5 at 80%
1xAMRAP at 85%