Slow Deadlift on a plate 5x5 reps (slow down)

Partner Workout
In 15 mins complete :
150/120 cal row
Every 3 mins complete
10 Syncro USA swing @24/16kg
10 Syncro goblet squat
10 Syncro Up Down

Remaining time amrap of the miniwod!
Score : reps Completed in miniwod at the end!

REST 3 mins

In 15 mins complete :
150 box jump @60/50cm
Every 3 mins row 25/20 cal

Remaining time max rep Syncro KB Snatch @24/16kg

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog
-Rest as Needed b/t Sets-

2:00 Child Pose
1:00 + 1:00 Shoulder To Floor
2:00 Wrist stretches
2:00 Kneeling Front Rack
2:00 Down Dog
2:00 Couch Stretch ( Side )
2:00 Pigeon Pose ( Side )
2:00 Spiderman Hold ( Hold )
2:00 Frog Stretch ( Side )
2:00 Straddle Stretch

Deadlift
2x6 @75% of 5RM
2x5 @80%...
2x4 @85%...
2x3 @90-95%

10 rounds, for time
5 handstand pushups
5 DB hang power clean, 2x15kg
30 crossover SU

TC: 15min

Wu 2x8 (build up)/work set 3x8(same weight)

3rounds:
20/15cal standing bike (Fast!)
10 bar facing burpee

rest 2min between sets

5000m Row for time

10 rounds for reps of

• 30 seconds of burpees
• Rest 30 seconds
• 30 seconds of dumbbell thrusters
• Rest 30 seconds

♀ 30-lb. dumbbells
♂ 45-lb. dumbbells