1. Movement Prep/Activation
3:00 Machine
-into-
8:00 AMRAP
30 seconds Single Unders or 30 Plate Hops
10 Suitcase Deadlifts (each)
4 Up Downs
4 Box Step Up

2. Workout Prep
- With Team -
3 sets (Increase weight/height each set)
100m Run
30 seconds Run (workout pace)
2 Burpee Box Get Overs (practice technique)
1 Sandbag Clean

Teams of 3
25 Minute AMRAP
Partner 1: 400m Run
Partner 2: AMRAP
5 Sandbag Cleans (150/100) (or Power Cleans @ 185/125)
5 Burpee Box Get Overs (48/42) (or 8 Burpee Box Get Overs @ 30/24)
Partner 3: Rest
* Rotate when Partner 1 finishes the 400m Run. The partner finishing run will go into the AMRAP and start where the previous partner finished. (Order: Run - AMRAP - Rest - Repeat)

Scoring: total rounds/reps of the Clean/Burpee Box Get Over AMRAP

• Target number of Rounds: 20 rounds + (total)
• Minimum number Rounds before scaling: 16 rounds

4 Rounds

• 10 Goblet Squats @ moderate weight – maintain quality RPE 7
• 10 GHD Nordic (Hamstring) Curl @ moderate weight – maintain quality RPE 7 (Or 10 Dumbbell Split Lunge, each)
• 15 Single Leg Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 3 min between rounds-

1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)