Every 4 min x 4 sets for quality:
8-10 HSPU or 5-10 HS walk
6-10 strict ring pull ups
6+6 pistol squats
8-10 strict T2B

Kettlebell madness with partner:
25 min amrap walking lunges. 3 rounds with same weight.
Start with no weight as a warmup. Distance approx 15 meters.

Macho man
20 min emom
3 pc
3 fs
3 jerk

15 min amrap to ”flush” body
Ergo bike
Situps
Pull up/chin up

Box Jumps

7 Rounds x Every 1:30

1 Max. high Box Jump. Building.
your score = kilograms

Result highest jump

6x
Start new every 6th minute
A) 1000m Row
B) 1000m SkiErg
C) 2000m BikeErg

Banded Facepull-apart: 4 x 15-20. Rest 60s.
+
- Global Foam Roll Pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Plate Egyptian Shoulder Rotation
3 x 6-8 each. Rest 60s
+
- Scorpion Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

PARTNER WORKOUT
AMRAP x 24 MINUTES
60/50 Cal Bike/Row/Ski
30 Synchro V-Ups or Tuck-Ups
60 Russian KB Swings
30 Synchronized KB Goblet Alt. Lunges

RPE 7

*P1 works while P2 rests, except V-ups/Tuck ups and lunges together. Split Cal and Russian Swings as needed.

Superset x 3 rounds!

Single Leg RDL + Reverse Lunge x 6-8 each.
Rest 60s.
Banded Bent Iso Row x 12-15 each.
Rest 60s.

Single Arm Banded Pushdown: 3 x 15-20 each. No rest.
+
- 45 Degree Half-Kneeling Hip Flexor Stretch
- Scorpion Stretch
- 5 Parasympathetic Breaths in each position (6s inhale + 1s hold + 6s exhale + 1s hold)

5-6rounds:

90s ON 30s Off
1) bike
2) row
3) ski
4) echo / or run