3xDeadlift+2xHang powerclean+1xPush jerk
-Every 3minx5/Build up
Above knee

A,
1x [ 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch ]

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

B,
Complete as many rounds as possible in 7 mins of:
30 Alternating Dumbbell Hang Snatches @22,5/15kg
20 Box Jump Overs, 60/50cm
10 Bar Muscle-ups

3 mins REST

Complete as many rounds as possible in 7 mins of:
30 Alternating Dumbbell Snatches, 22,5/15kg
20 Box Jumps, 60/50cm
10 Bar Muscle-ups

C,
Strict Handstand Push-ups 10-8-6-4-2-4-6-8

Rest 2 mins between sets.

EMOM’10
3 Front squat
4 Back squat

75% From your 1RPM Front squat

4 Rounds
3min work
1min rest

15 HSPU
7 Double DB snatch 22,5/15kg
AMRAP Echo bike cals

Your score is Echo bike calories.

Partner workout ( you go , I go)

A)
In 12 min.
50 calories echo bike
then
3 rounds of
25 wall ball@9/6kg
25 toes to bar
then
max cal echo bike in remaining time

-rest 2 min.-

B)
In 12 min.
50 calories row
then
3 rounds of:
25 USA swing@24/16 kg
25 push up
then
max cal row in remaining time

-rest 2 min.-

In 12 min.
50 calories ski
then
3 rounds of:
25 box step ups@22.5/15 kg; 60/50 cm
25 Jumping Pull up
then
max calories ski in remaining time )

One person works at a time.
Switch as needed.

Goal : 50+ cals in each set in the remaining time!

25 Minutes for Sweat

Row 1k / Bike Erg 2k
30 DeadBugs
20 KB Swing
15 Puhs Ups
10 Strict Pull Ups

Dumbbell Strict Press
4 x 8 reps at 100% of your 10RM
Rest for two minutes between sets.

Alternating Dumbbell Lunges
Build to a 20RM over the course of 4 sets.
All sets must be done as sets of 20.
Rest for two minutes between sets.

RestDay!