OH squat 4 RM, then max reps @ 90%

Hang squat clean 3 RM

3 rounds of
5 box pistol e/s
20s. hs hold
5 rope pull ups

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12 Min AMRAP

18 Pistol Squats
6 HSPU
2 Rope Climbs

Max Reps Unbroken TTB ( RPE 9/10 )

Rest 3:00

2 x 70% TTB OF Max Reps
1 x 60%

Rest 2:00 between sets.

For reps:

• 3 minutes of pull-ups
• 3 minutes of push-ups
• 3 minutes of sit-ups
• 3 minutes of air squats

Conditioning
6x Every 2 min
20 Row Calories
15 Toes-to-bars, + 7 KBS 32/24kg
max rep Burpee Pull-ups, 1 min
Rest 2 min

Strength:

A,
Bulgarian Split Squat 4 x 6 reps /leg @mod-heavy

B, 3 Sets:
VMO Squat x 10 @light-mod
KB Windmills x 6/6 @light-mod

Accessory:
3 sets:
Single Leg Banded Hip Adduction x10-12
Single Leg Banded Hip Abduction x10-12

D,
Partner Workout (YGIG)
In 12 mins:
2 Rounds:
40 cal Bike
40 Box Jump
40 Goblet Squat
Remaining Time Max Cal Bike..

PARTNER
AMRAP 13 MINS
“Helen in a boat” (You GO, I GO)
500m row
21 USA Kb swing @24/16kg
12 Pull up
Goal : 4+rounds

4 mins REST

INDIVIDUAL
For time
120/100cal row/bike/ski
0:00 and every 2 mins complete 10 reps of Renegade row L+R+push up! @2x22,5/15kg

Timecap : 15 mins

AMRAP 20 with partner

Row 80 Calories
80 Kettlebell Swing
40 Partner Sit-Ups
80 Push-Ups
80 Ring Rows

Split as you like

3 rounds for consistency:

3 min row for meters
1 min rest

3 min amrap: 5 box jumps, 10 wall balls, 15 sit ups
1 min rest

3 min bike for meters
1 min rest