Two partner amraps

20min amrap

• 200m run
• one round of Cindy

rest 5min

20min amrap

• 250m row
• 15 kb swing 32/24kg

10 min. kipping pull up/c2b /mu practice

And then:

7 x E75SEC
6-12 pull up/ c2b/ mu

• add reps from previous workout

Block deadlift

3-5 x 5

In block deadlift, the barbell is elevated from the floor before lifting. Use 15-20 kg plates under your weights, to bring the barbell below the knee

Back Squat

3 x 3 @ 75%
3 x 2 @ 80%
2 x 1 @ Heavy

Go Every 3:00

2 rounds
1:30 cardio
10+10 banded lateral side steps
14 banded air squats
14 banded hip bridges
14 alt leg v-ups
7 romanian deadlift with barbell
7 front squats with barbell

3-4 rounds
2-3 skin the cats or 4-6 strict ttb
5+5 windmills with moderate weight
15-20 hollow rocks
rest 1,5-2 min

Push Jerk 1 RM in 17 minutes.

2 rounds
1:30 cardio
5 inch worm
25 plate hops
15 gtoh with plate
5+5 plate windmill
15 mountain climbers
:20 hanging from bar

2 rounds
1:30 cardio
10+10 banded lateral side steps
10 banded air squats
10 banded hip bridges
10 alt leg v-ups
5 hang power snatch with barbell
5 front squats with barbell

Back Squat 5x3 reps @70-90% of 1rm. (use max 20 minutes for squats)
rest 2 min bwn.
Try to add +5% to each set.