Five teams in Unit 3 & five teams in Unit 4

In teams of 3:

Warm-up A
20 sec each: Air Squat
20 sec each: Russian Swings, 24/16kg
20 sec each: Down-up
3 sets

Warm-up B
20 sec each: Deadlift
20 sec each: Hang Power Clean
20 sec each: Front Squat
3 sets, light barbell

Rest and set-up for work sets

Work A
AMRAP 9
10 Air Squats
10 Russian Swings, 24/16kg
*Each team member completes full set before switching

Work B
AMRAP 6
9 Deadlift, 60/40kg
6 Hang Power Clean
3 Front Squat
*Each team member completes full set before switching

Work C
AMRAP 3
Synchro Down-ups