4 sets (28min):
AMRAP 4:
30/24cal Row
10 SA Alt. Devils Presses 20/15kg
AMRAP Box Jump Overs 60/50cm
- Rest 4min btw sets

AMRAP 25, IGYG:
15/12cal Row
10 T2B
5 Burpee Box Jump Overs 60/50cm

3 sets:
15-20 Banded A, T, Y - Pulses
- Rest as needed

4 sets:
2 Heaving Snatch Balances
- Start @70% 1RM Snatch
- Rest as needed btw sets

5 rounds for time:
21/17cal Row
15 T2B
9 Box Jumps 60/50cm
- Rest 1min

In 20min, build by feel:
3 Front Squats

1 Power Snatch + 1 Snatch
- Build to days heavy

60min Partner Conditioning, IGYG-style:
20min Row
20min Ski
20min AB
- 1min intervals
- No rest btw machines
Score: total calories

In 12 minutes:
Find your 2RM Shoulder Press
- After every set, do 20 Sit-ups
- No rest btw sets, try to keep moving the whole time

AMRAP 5:
10 Pull-ups
7,5 + 7,5m DB Walking Lunges (2x20/15kg)

• Rest 3min

AMRAP 5:
4 Devils Presses (2x20/15kg)
12 Box Jump Overs 60/50cm

• Rest 3min

AMRAP 5:
10 Pull-ups
7,5 + 7,5m DB Walking Lunges (2x20/15kg)