AMRAP10 w/ partner - divide anyhow, YGIG:
15 synchro wb (9/6)
30/24 cal row

Target: RPE 8-9

6x 4min ON/2min OFF

A) 500m Row
20 Wall Balls
+
Max Cal in the remaining time

B) 500m SkiErg
20 DB Snatches
+
Max Cal in the remaining time

C) 1000m BikeErg
20 Box Jumps
+
Max Cal Echo Bike in the remaining time

5 sets of Power Snatch + Hang Power Snatch
- Start @60% 1RM Power Snatch
- Build up by feel
- Rest 2min btw sets

45 min PK
30s+30s bottom of pistol squat
30s dead hang
30s+30s side plank
1000m row
100 rope jumps alternate legs / normal rope jumps
800m jog
30s ABH
20 light kb swings
15 perfect air squats
4 min bike

5 rounds for both
250/300m row
5-7-9-11-13 reps of c2b pull ups
13-11-9-7-5 reps of overhead squats @30/42,5kg
-alternating times one full round
-record your round times, try to keep it about same so dont start all out, work with good quality and steady pace for you.
-If you feel comfortable with workout you should do OHS @35/50kg.
- 1st round is 250m row + 5 c2b pull ups + 13 ohs . 2nd round is 250m row + 7 c2b pull ups + 11 OHS and so on..

50 bar-facing burpees
50 wall-ball shots
800-m run
Max-reps hang squat cleans in the
remaining time (55/82,5 kg)

Scaled WOD
AMRAP 15:
20 bar-facing burpees
150-m run
20 wall-ball shots
150-m run
20 hang squat cleans

E3MOM x 4-5

10-25 GHD sit up remaining time easy pace machine

3 kierrosta

6+6 kuubalainen punnerrus
1min lepo

2-3rounds:

10 bicep curl
10 banded tricep
15 snowangel

A1) HS Against the box 4x48s
B1) Partner assisted Ring MU or Ring Row Mu feet on the box 4x4