For Time
25 Double-Unders
25 Ring Row
25 Push Presses @25/15kg
20 Double-Unders
20 Ring Row
20 Push Presses @25/15kg
15 Double-Unders
15 Ring Row
15 Push Presses @25/15kg
10 Double-Unders
10 Ring Row
10 Push Presses @25/15kg
TC: 15'

21-15-9
- Deadlift 100kg/60kg
- Handstand pushup

In teams of 2 perform

5 rounds for time

3 rope climbs
10 t2b
21 OH lunges with plate (20/15kg)
400m run (both)

While other is working, the other one rests. Reps are divided between team members. Except both are running at the same time and the whole distance.

STRENGTH

4 rounds, rest as needed

1) 10-20 Parallette Push-Up
2) 6+6 Reverse Lunge

RPE 3+ to 4

EMOM 15
1) russian twists
2) sit ups
3) mountain climbers
4) L-sit
5) rest

TABATA:
hollow hold/arch hold

10 rounds for time
20kcal row
5+5 (alt) db snatch @32,5kg

10 air squats
10 push up to down dog

10 jax
10 pik n grass

10 active spiderman
10 active dive bombers

10 alt side lunge
10 plank taps

Mobility(4)
1:00 min chest stretch
1:00 min butterfly stretch

Weightlifting(15)
4x1 bench/strict @90

Workout(20)
400m run
50 kettlebell swings
40 burpees
30 cal row
20 ring row-pull ups-challenge up-20 c2b/10 rmu
10 thrusters 95/65-challenge up-115/85
400m run

Opt(12)
1600m walk/run
5x5 hip ext
work up to heavy clean
snatch practice

Finisher
30 arm circles
60 kneeling crunch
1:00 min hamstring stretch

2 rds 12 reps each
-3 sec tempo down

1.) Bulgarian split squat / side
2.) Sumo DL
3.) DB floor press
4.) Abmat sit-ups with wall ball
5.) max effort chin over the bar hold
6.) vipunostot sivulle (levyt/kevyt käsipaino)
7.) good morning (plate/DB)

-rest 30-45 sec between the movements and 1 min after round.

Warm up(8)
front kicks
cradle

active samson
step squat

heel walk
toe walk

heel grab
knee grab

straight leg bear crawl
heels to rear back

Mobility(4)
1:00 min pigeon per
1:00 min front rack stretch

Warm up squat clean(8)

Workout(20)
Partner workout-c/o AAYMCA throwdown
"Low 5"
1600m run-then squat clean ladder
15 squat cleans 95/65- challenge-155/105
12 squat cleans 115/75-challenge 185/125
9 squat cleans 135/95-challenge 225/155
6 squat cleans 155/105-challenge-255/175
3 squat cleans 185/125-challenge-275/195
If you're going solo then cut numbers in half, but try to partner up

Opt(12)
Iso-core
4 giant sets
8 floor press
8 dips-ring dips
8 curls
8 s/a row
8 v-ups

Opt(12)
5x100m hill sprint
work up to heavy jerk(8)
gymnastic goat

Finisher
30 scap push ups
60 alt toe touch
1:00 samson stretch

AMRAP 4 min
30 burpee
Remaining time Max Rep Wall Ball

Rest 1 min
400 meter Run
Remaining time Max Rep Hang Power Clean 60/40kg

Rest 1 min
500/400 meter Row
Remaining time Max Rep Push up

Goal: Have 2 min to work on the second movement