Team Work In Teams of 4 Rotate every 4:00 min. for 48 min (4 rounds) 2 athletes working at a time except for the worm :) Station 1: Ski erg for cals Station 2: Rope Climbs for reps Station 3: Worm Squ

Gymnastic Skill EMOM 9 1- Hollow, arch, w/ accentuated lat pull 2- 8-10 Tempo Ring rows 3- 6-8 Jumping BMU Gymnastic Efficiency EMOM 8 Opt. 1: BMU Opt. 2: C2B Opt. 3: Pull-ups Power Endurance AMRAP 7

Deadlift Every 2:00 x 5 1 . 1 . 1 reps Resting 10sec. between micro sets Aim for 80%+ Battery 'Hold On' 3 RFT 50 DU 20 DB Snatch, 22.5/ 15 10 Burpee box jumps