Back Squat 10x60%, 8x70%, 6x75%, 4x80%

"15-12-9 Reps for Time
(with a Partner)
Synchronized Thrusters @40/30kg
Synchronized Bar-Facing Burpees

TC: 15 min."

CNJ 6x1
Clean pull 3x3

3 x maxrep

2 min rest

Team of 2

100 syncro push ups

100 wall ball (i go you go)

100 pullups (i go you go)

100 ohs 40/30

"3 Rounds
AMRAP 2'
8 FS @60/40kg
max cal Row

1' Rest

AMRAP 2'
20 Alt.DB Snatch @22,5/15kg
max DU

1' Rest"

OHS 4x6
Dip 4x6

Warm up(8)
3rds
5 jings
5 dive bombers
5 active spider mans

Mobility(2)
1:00 min samson per

Fittrain Intervals(20)
c/o Alchemy 365
A20:
As fast as possible: 100 Air Squats

…then…

10 Burpees
20 High Knees
30 Bicycles

…then…

As fast as possible:

50 Squat Jumps

…then…

5 Burpees
10 High Knees
15 Bicycles

Finisher
2:00 roller
30 cuff iso
60 knee tap to sit up

5 x 5 rep, 60-90 sec rest

Other sport

OR:

For Time, running o'clock

Run 2000m

...directly into
3RDS:
50 sit ups
10 Pull ups
50 Air Squats
...directly into
21-15-9
Wallball
Power Clean 50/35kg
...directly into

Row 2000m