Front squat 5-4-3-2-1

With pair:
Person A starting with ergo and Person B with another movements. After 5min switch roles. Both do part A & ergo before moving to part B.

A. AMRAP 5
8 + 8 curtsy squats
12 weight drag on plank hold
20sec superman hold

Rest 1min

B. AMRAP 5
8 + 8 landmine press
10 + 10 side bent
20sec/ side side plank hold

Rest 1min

C. AMRAP 5
20 alt. Gorilla row
20-30 russian twist
20sec reverse plank hold

For time with partner:

Buy in: 25 Synchro sit-ups

200 Box jump overs
150 Wall Ball 9/6kg
100 GTOH 60/42,5kg
75 Bar over burpee
50 Deadlift

Cash out: 25 Synchro sit-ups

TC: 40min

For time:

100 DU
15/12cal echo
10 D-ball to shoulder M:@60-80kg / W: 40-50kg
15/12cal echo
100 DU

SCALED

60 DU
12/8cal echo
6 D-ball to shoulder MODERATE WEIGHT
12/8cal echo
60 DU

TARGET UNDER 7 / TIME CAP 10MIN

4-5sets:

5 push press (FAST, NOT TOO HEAVY!!)

EMOM / or e75s

Warm Up
Part 1
3 rounds
1 min rowing
20 box step ups
10+10 banded half kneeling trunk twits
:20-30 Knee tuck hold

Part 2
3 rounds
1 min air bike
10+10 side plank hip touches
10-15 tempo goblet squats
4-6 strict chin ups

Part 3
3 rounds
1 min ski erg
10+10 single arm push press
10+10 single arm row
:40-60 Plank Hold

Deadlift

3 x 4 @ 82+% (2-3 RIR), rest 3:00 b/t sets

Clean and jerk, go every 1:30-2:00

2 x 2+2 @ 66-70%
2 x 2+1 @ 72-76%
2 x 2+1 @ 76-80%
2 x 2+1 @ 83-87%

– Drop the bar between cleans, reset and go
– Build up within each percentage range if you can