22min Amrap In teams of 2 or 3

15 Ring dips (5 per person)

30 Calorie row (10 cal per person)

15 Plate G2O (45)

10 Sit-ups (per person)

10 Tire flips

*At min 6/12/18 run with 45lb plate as a team

Block Strength

Every two minutes, for 16 minutes (8 sets):
Front Squat + Jerk
*Set 1 – 55%
*Set 2 – 65%
*Set 3 – 75%
*Set 4 – 80%
*Set 5 – 85%
*Sets 6-8 – 90%

Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 80%
*Set 2 – 3 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 85%
*Set 5 – 3 reps @ 90%
*Set 6 – 1 rep @ 95%