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

9 Min AMRAP

400m Row
6 DB OHS

22.5/15kg

A) 3 sets
Wall supported single leg RDL x 10 reps/
side
Turkish sit up x 5 reps/side
Suitcase walking lunge x 10 steps/side
-rest as needed between sets-

B) 10 rounds for time with partner (Relay style)

5 deadlifts
5 goblet squats
5 russian swing
5 goblet squat cleans
5/5 goblet step back lunges

Time cap: 12 mins

Any Machine 7 Minutes

RMU´s Choose Repetitions
Pistols 8+8

70-80 Minutes

1) 10m walking lunge ( 2 x DB)
2) 20-50s plank hold
3) strict PU

Active Recovery