5 Sets (new set every 5min)
AMRAP 3:
10 Strict Pull-Ups
12 DB Bench Presses 22,5/15kg
- Max cal AB, in remaining time. Goal is at least 90sec of work for the erg, min 20/15cal. SEND IT!!!
- Rest 2min btw sets

• For the movements, goal is unbroken, but 2-3 quick sets for pull-ups is great and 2 quick sets for bench if needed to avoid failure!

AMRAP24, in groups of 3 - YGIG, divide anyhow:
1800 / 1500 m row
150 kbs (24 / 16)
120 jumping split squat (1 rep = both legs)
90 kb clean (24 / 16)

4 rounds for time:
20/16cal Ski
:30 Plank Hold
15 Hollow Rocks

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)