4 rounds for time with a partner of:
Partner 1: Run, 400 m
Partner 2:

• Kettlebell Farmers Carry Walking Lunge, 55/35 lbs, 10m
• 10 Kettlebell Push Press, 55/35 lbs
• Kettlebell Front Rack Walking Lunge, 53/35 lbs, 10m
• 3 Wall Walks (Scale: 10m reverse bear crawl)

— then --

​Partner 2: Run, 400 m
Partner 1:

• Kettlebell Farmers Carry Walking Lunge, 55/35 lbs, 10m
• 10 Kettlebell Push Press, 55/35 lbs
• Kettlebell Front Rack Walking Lunge, 53/35 lbs, 10m
• 3 Wall Walks (Scale: 10m reverse bear crawl)

Power clean 1-1-1-1-1-1-1 reps
*Build to a heavy single for the day.

1. Back Squat, 9-7-5-3, building
   
2. Ring Row (Rx+ Feet Elevated and/or Weighted), 4 sets of 10-12
   

EMOM for as long as possible

• 3 Power Cleans (95/65)
• 3 Front Squats
• 3 Shoulder to Overhead
  

AMRAP: 30

• Run 200 meters
  
• 4 box jump-overs + 10 Yard Bear Crawl + 2 V-Ups

Scaling:Reduce the run distance in order to complete it under 1 minute. Jump all the way over the box, clearing it on each jump, if possible. If not, modify height as needed.

Dead-Lift 5-5-3-3-1-1-1 reps
Beginner option: 5-5-3-3-3-3-3 reps

Scaling: Choose loads that allow you to attempt a PR in the later sets. If you are not comfortable performing heavy deadlifts, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

EMOM for 30

1. Max Effort Hang Dumbbell Clean and Jerk (50/35)
2. Max Effort Box Step Ups
3. Max Effort Calorie Row
4. Max Effort Dual KB Farmers Hold (AHAP)
5. Max Effort Assault Bike 

Coaches Notes: Max effort in 45-50 seconds should be the rule of thumb here. That should allow for sharing of equipment which will be necessary today. 

EMOM: 40

1. 1 Power Clean (185/135lbs.) + 3 Box Jumps + 5 Pull-Ups
   
2. 15/12 Cal Assault Bike
3. Max American KB Swings 55/35
   
4. Rest