17/10/26 - Sat

BASE

Team of 4

3 Rds

1,000m Row

*1P Row, 2P Hold DB in Front Rack, 1P Rest

60 Synchro DB Hang Snatch, Any 2 Pax (22.5/15)

60 Synchro DB Goblet Squat, Any 2 Pax (22.5/15)

25min Cap

16/10/26 - Fri

BASE

Every 8min x4

500/400m Ski

500/400m Row

1,000/800m Bike

15/10/26 - Thu

BASE

Front Squat

5x3

80, 85, 90, 95, 101% of 3RM FS

Back Squat

4x5

85, 90, 95, 100% of 3RM FS