5 rounds:
5 Devil's Presses 2x15/10kg
10 V-ups
15m Front Rack Axle Bar Walking Lunges 30/20kg
1 LL Rope Climb 4m
1min Rest

A)
3 sets for quality of:
Bulgarian split squat x 8/8
Half kneeling press x 8/8
Plank hold x 45-60s

B)
For time with partner (You go, I go)
90 USA swing@24/16 kg
60 box jump@60/50 cm
30 double KB clean and push press

EMOM 10 Syncro air squats, starting at 0:00.

Time cap: 17 mins

Bike

4:00 Easy
1:00 Fast
1:00 Easy
1:00 Fasters
1:00 Easy
1:00 Fastets

For time :

100 Single Unders
30 Air Squats
75 Single Unders
30 Lunges
50 Single Unders
30 Burpees

TC 10

A)
4 x
12 DB bench + 10 strict wide grip pull-up

B)
4 x
10 Strict dip + 10 DB row

C)
3 x
15 Push-up + 8 Chin-up
+ 1 x Max rep push-up

D)
4 x
12+ Seated DB shoulder press

E)
3 x
”21’s” Bicep curl + Max rep banded tricep pull-down

F)
3 x
12 Banded lateral pull down

G)
Core Tabata’s

FOR TIME
Focus on strength and speed.

30 Cal Row
30 Deadlifts (155lbs/110lbs)
30 Cleans (155lbs/110lbs)
30 Wall balls (20lbs/16lbs)
20 Cal Row
20 Deadlifts (155lbs/110lbs)
20 Cleans (155lbs/110lbs)
20 Wall balls

Optional (final round):
10 Cal Row
10 Deadlifts (155lbs/110lbs)
10 Cleans (155lbs/110lbs)
10 Wall balls (20lbs/16lbs)

EMOM9:
a) 4-8 mb clean + 5-10 deadbug (1 rep = both legs / arms)
b) 4-8 shuttle run (1 rep = 8m)
c) rest

Work 30-45s / interval.

Back Squat

5-5-5-3-3-3-1-1-1

Go Every 2:30

4 x 8, Behind Neck SN Grip Press. Go Every 2:30

4 x 6, Strict Pull-Ups, add weights. Go Every 2:30

4 x 12, Schouder Press w/ DB´s Alternating. Go Every 2:30

3 x 6 Wallwalks. Rest 2:00

3 rounds:
1K Skillmill Run
25 T2B