A. 1 RM Front Squat

B. 15 Min AMRAP in teams of 3 - switch as needed, 1 working, 1 hollow hold , 1 rest

60 Battle Rope Waves

60 Alternating Battle Rope Waves

60 seated russian twists

60 rope slams

16.30 Weightlifting

A. Power cluster + cluster + thruster

– You can only drop the bar to the ground after finishing the thruster.

A.1 Establish a daily max in the complex.

A.2 Do three additional sets of 1+1+1 at 90%.

A.3 Drop down to 40 (males) or 25 (females) and do a Death By Power Cluster + Cluster + Thruster.

Minute 1: 1+1+1.

Minute 2: 2+2+2.

Minute 3: 3+3+3.

Minute 4: 4+4+4.

Minute 5: 5+5+5.