4 Superset for Quality:

50 second Hang From Bar
30 GHDSU
100m Farmers Carry

Rest 1 minute between sets.

4 supersets fo Quality :

40 Second D-Ball Hold
20 Hip Extension
1 Minute Weighted wall sit

Rest 1 minute between sets.

1) Echo
2) Wallball
3) Situp

Steady pace, RPE 3-3,5

10-25 reps each

With partner for time

100 wall ball shots
100 box jump overs
100 db snatches
100 burpees to target

Emom

4 min pull up hold 10-20 s
4 min ring row 10-12 reps
4 min ring top support hold 10-20 s

Pick one card at a time. Do as many calories or reps what the card tells you. Take the next card when you are ready.

Spades: C2 bike
Hearts: Burpees
Diamonds: KBS
Clubs: Situps
Joker: 5-6 x power cleans / deadlift

No time cap, do it for quality! So no all out!

Btw. Aces = 14

Teams of two:

8 rounds ( I go You go -style)
12 deadlift
8 burpee over bar

60 cal erg (split anyhow)

8 rounds ( I go You go -style)
16 KBS
8 box jump

60 cal erg (split anyhow)

8 rounds ( I go You go -style)
12 wall ball
6 devil´s press

Time cap 35 min

A,
Clean & Jerk 2-2-2-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Teams of 2 - for time:
100 Clean & Jerks, 61/43kg
Partner Run, 800 m
50 Power Snatches
Partner Run, 400 m
25 Ring Muscle-ups
Partner Run, 200 m

Complete in teams of 2.

Partners work together to complete the barbell work. Break up reps any way you want.

Goal
Sub 35 mins

C,
For quality:
5 Tempo Dumbbell Pull Overs, pick load
Single Arm Kettlebell Overhead Carry, pick load, L 15m/R 15m

Tempo Dumbbell Pull Overs- 3 secs down and up; RPE 5/10

A,
Log your best Push Press 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

B,
Complete as many rounds as possible in 15 mins of:
10 Kettlebell USA Swings, 32/24kg
15 Air Squats
30 Double Unders
10 No Push-up Burpees
15 Box Jumps, 60/50cm
30 Double Unders

Goal
Just Get it Done

C,
Complete as many rounds as possible in 10 mins of:
Sled Drag, pick load, 60m
Reverse Sled Drag, pick load, 30m
Extended Arm Sled Drag, pick load, 15m

Easy

Complete at RPE of 6/10.