In teams of 2

AMRAP 12 mins
Partner A:
32 double unders / 48 single unders
16 air squats
8 burpees

Partner B:
20/17 calories row/ski/bike

Switch when both partners finished.
Goal: 8 total rounds

-rest 3 mins before part B)-

AMRAP 12 mins
Partner A:
16 USA swing@24/16 kg
8 toes to bar
4 wall walks

Partner B:
10x10m shuttle run

Switch when both partners finished.
Goal: 8 total rounds

WARM UP
20-30minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

EMOM x 40
1) bike
2) 1-3 rope climb
3) bike
4) 20-40m farmer carry
PK 1-2, not too FAST !!!

COOLDOWN
20-30minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

For time

• Row 500 meters
• 50 double-unders
• 5x [1 wall walk + 1 strict wall-facing handstand push-up]

Then,

• 200-ft overhead walking lunge

♀ 25-lb plate ♂ 45-lb plate

5 Intervals

In a 5-minute window
30/24 (cal) Row*
+
AMRAP in the remaining time of:
15-10-5 Thrusters @ 35/25kg
15-10-5 Toes-to-bars
60-45-30 Double-unders
+
Max burpees in any remaining time

Rest 5 Minutes

In a 5-minute window

30/24 (cal) Echo Bike
+
AMRAP in the remaining time of:
15-10-5 Power snatches @ 35/25kg
10m Overhead walking lunges
15-10-5 Box jumps, 24/20″
+
Max burpees in any remaining time

Rest 5 Minutes

5-minute AMRAP
250m Row
10 Burpees
20/15 (cal) Air bike
10 Burpees

Rest 5 Minutes

In a 5-minute window

30/24 (cal) Echo Bike
+
AMRAP in the remaining time of:
15-10-5 Power snatches @ 35/25kg
10m Overhead walking lunges
15-10-5 Box jumps, 24/20″
+
Max burpees in any remaining time

Rest 5 Minutes

In a 5-minute window
30/24 (cal) Row*
+
AMRAP in the remaining time of:
15-10-5 Thrusters @ 35/25kg
15-10-5 Toes-to-bars
60-45-30 Double-unders
+
Max burpees in any remaining time

• Go hard on the machine buy-in, then steady pace through the rest of the interval

21-15-9 reps, for time of:

• Hang power cleans
• Burpees

At the top of each burpee, make contact with a target that is 3 inches above your reach.

♀ 75 lb ♂ 115 lb

HR Zone 1-2 70-90 Minutes

Every 12 minutes 1-2 minutes :

Handstand Walk Skills

Every 3:00 min for 6 sets (18 min):

15 cal echo bike
5 squat cleans

Q7AV

Deadlift on a plate 3x12 reps

A: Archer push ups 3set
B: SA DB Shoulder press 3set
C: For time: Push ups 10x6
D: SA db Shoulder flys 2set

A: Upphopp 8x3
B1: Ring Dips 4set
B2: DB FC Bulgarian split squat 4set
C1: DB Shoulder press 2set
C2: Wall sit 2set