Partner workout (You go, I go)
Alternate between A&B
2 sets
A) In 9 minutes
50/40 calories row
-straight into-
2 rounds
30 alt. hang DB snatch (22,5/15 kg)
15 burpee box jump over (60/50 cm)
Remaining time is rest.

B) In 9 minutes
50/40 calories ski
-straight into-
2 rounds
30 wall ball (9/6 kg)
15 dumbbell bench press (2x22,5/15 kg)
Remaining time is rest.

Rx+: 75/60 cm box and/or 25/17,5 kg dumbbells

AMRAP 12

2-4-6-8-10...etc
Push-Ups
Wallball Shots
Sit-Ups

-60 box jump overs
-40 double KB front squats 2x 12-16/ 10-12kg
-50 syncro sit-ups
-30 double KB push presses
-40 strict pull-ups
-20 syncro HR-push-ups
-30 devils presses 2x 12.5-15kg/ 10-12.5kg
-10 syncro wall balls 9/6kg

5 rounds:
15/12cal Row
10 Push-ups
15/12cal Ski
10 Shoulder Presses 30/20kg

4 sets:
3x (1 Min @RPE8, 1 Min @RPE1-2)
- Rest 2min btw sets
- Every set with a different machine

Every 5min x 5:
20/15cal Row
5 HSPU
12 Alt. DB Hang Snatches 22,5/15kg
7,5m HS-walk

35minutes of

”I Run 300m - You Ski/Row”

Tempo Back Squat ( Tempo 32X )
5 x 4, go every 3:00
( Tempo : 3 sec down, 2 sec pause on bottom, fast up, bouncing not allowed )

EMOM 15

1 minute : Row 12/9 Calories
2 minute : Deadlift Hold 40sec. 80/60kg
3 minute : 50 Single Unders

Front squat

4 x 8 @ 72-77% (2-3 RIR), rest 3:00-4:00 b/t sets