Partner Metcon
For time.

100 Burpee Pull-up
100 Burpee box over
100 Burpee to target
100 Bar facing burpee
100 Burpee to plate
100 Burpee

Deadlift on a plate 4x8 reps (RPE 7)

Ring dips
5-5-5-4-4-4
rest as needed
use bands or weights

A,
15-12-9-6-3 reps, for time of:
Power Snatch @52/35kg
Bar Facing Burpee

Goal: Sub 10 min

B,
5 rounds for quality of:
Farmer Carry, pick load, 100 m
15 GHD Sit-ups

Farmer Carry- heavy
10-15 GHD Sit-ups

For time :

150 Kettlebell Swing 24/16kg

TC 9

500m row
then 3 rnds of
7 goblet bulgarian split squat e/s 16/12kg
7 RKBS (focus on hip drive) 16/12kg
7 plate sots press 10/5kg

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Tempo FRONT SQUAT
4x3 rest 2min
5-3-X-2
@ +2-5kg

-90% of 10RM
-2min rest

A) 3 sets for quality
quadruped KB pull through x 10/10 reps
dbl KB front rack split squat (deficit) x 10/10 reps
alternating gorilla rows x 10/10 reps

B) Partner workout (Relay style)

10 rounds for time
3 push press
6 clean
9 KB front squat
12m front rack carry

Rx: 2x24/16 kg

6 sets of clean&jerk
-2+1 65% of c&j
-2+1 70%
-2+1 75%
-1+1 80%
-1+1 85%
-1+1 90-95%

*2min rest between sets

-5x3 tall squat clean
-5x 1+2 behind the neck split jerk+ split jerk shoulder press