For time

• 21 bench presses
• 21 calories on the Echo bike
• 18 bench presses
• 18 calories on the Echo bike
• 15 bench presses
• 15 calories on the Echo bike
• 12 bench presses
• 12 calories on the Echo bike
• 9 bench presses
• 9 calories on the Echo bike
• 6 bench presses
• 6 calories on the Echo bike
• 3 bench presses
• 3 calories on the Echo bike

3*2+2 reps

A) EMOM 15’
1: 15 Russian swing @heavy
2: 5 Z-press (left + right + both= 1rep)
3: 14 KB pull through

B) 3’ on/ 1’ off - 5 round
Buy in:
4 rounds of ‘Macho Man’ with double KBs
3 (dead) power clean
3 Front Squat
3 Jerks
In the remaining time AMRAP Alt. V-ups

Partner Workout

Every 2 mins (You GO, I GO) x 16 set (4 rounds,32mins)

1st set : for max rounds/reps
8 calorie SkiErg - P1
8 Burpees - P2
(Change when both are ready!)

2nd set : for max rounds/reps
10 m sandbag walking lunges - P1
Max meter farmer carry 2x24/16kg - P2
(Change When lunges are done!)

3rd set : for max rounds
15 m sled Pull - P1 @40/30kg
15 m sled push - P2 @40/30kg
(Alternate positions in the following rounds! )

4th set : for max reps/rounds
20 Wall Ball Shots @9/6kg - P1
200 meter Row - P2
(Change When both are done! )

Loma EMOM

EMOM 35:

1) 11 Cal Echo
2) 8 Thruster + 35 DU @30kg
3) 11 Cal Echo
4) 8 Sumo DL High Pull + 8 Burpee Over Bar
5) Rest

Tsempatiaa

Strict press
8-6-4-2

as long as possible, increase weight by 5kg after each round

5 rounds for time:
• 15 calorie Row
• 15 Push-ups
• 15 Box Jumps 24/20”
Goal: 10 min.

Shoulder Press (Test for new 5RM)
• 5 reps 45/35# empty barbell
• 5 reps 45% 5RM
• 5 reps 65% 5RM
• 3 reps 85% 5RM
• 5 reps 105% 5RM

2-3sets:

8+8 curtsy lunge
30+30s side planks

For time

• 50 air squats
• 15 shoulder-to-overheads with a 105-lb barbell for women and 155-lb barbell for men