A) 10-8-6-4-2 for time
Push-up
After each set perform 2 legless rope climb

Rest until 12min, then

B) 10-8-6-4-2 for time
Ring row
After each set perform 2 wall walk

Time cap 24min

EMOM 15 mins
1. min:1 round DB DT @2x22,5/15kg
2.min: 10 over under @60/50cm
3. min: 40 sec for arm plank

5 rounds for quality of:
6/6 Barbell Single Leg Deadlifts, pick load
15 Weighted GHD Back Extensions, pick load
- Rest as needed

20min amrap
50cal ergo
30 sit up
40cal ergo
30 sit up
30cal ergo
30 sit up
20cal ergo
30 sit up
10cal ergo
30 sit up
* -rest of time burpee*

6 Rounds for Total Reps in 23 minutes
1 minute of Ergo (for calories)
1 minute of Burpees
1 minute of Box Jumps
1 minute Rest

3 rounds

10 lu raises
30s rest
10 romanian snatch grip deadlift
30s rest
10 sots press
90s rest

Warm-up:

3x
5 Muscle snatch
5 Snatch grip press behind the neck
5 Overhead squats
14 Alternating leg V-ups
5 Muscle cleans
5 Front squats
5 Jerks

A) Snatch
Build up to a heavy Snatch double in 12:00 minutes.
Then 5 sets of 1 @ 90% of 2RM

B) Clean and jerks

Build up to a heavy weight in a complex of 2 Cleans + 2 Jerks in 12:00 minutes.
Then 5 sets of 1 clean & jerk @ 90% of 2RM

C) Accessory:

Core:
3x
10-15 GHD Sit-ups
10-15 Back extensions
10-15 Sandbag goodmornings

Bonus:

4 Rounds for time:
25/20 Calories row
30 Back rack weighted lunge steps 30/20kg

'PARTNER WORKOUT'
AMRAP x 20 MINUTES
6 Front Rack REVERSE lunges (3/3) @60/43kg from floor
8 Toes to Bar
6/6 Single Arm KB Push Press
16 Box Jumps
*P1 starts the AMRAP, once they reach the Box Jumps...P2 can start the ARMAP. P2 Chases P1 the entire workout but can not pass them. So not a normal partner workout today!

FINISHER
3 SETS
40 Alt. KB Flutter Kicks
20 KB Horn Curls
20 KB Upright Rows
-Rest As Needed b/t Sets-

Warm-up: 10 min easy ski/row/Ab + 10 min mobility

A: 2 x 12 min Emom:

A1: 1-min Bike erg moderate+ pace (50s work)
B1: Bar mu / c2b one unbroken set (max 30s work)
´
A2: 1-min Ski erg moderate+ pace (50s work)
B2: Push-up one unbroken set (max 30s work)

Cool-down: Easy row for 10 min + 5 min mobility