With partner, alternating times
3-4 sets of : 30-40m front carrying
rest about 2-3 min and start next
3-4 sets of : 60-80m farmers walking
rest about 2-3 min and start next
3-4 sets of : 15-20m of lunge walk (front rack or farmer hold)

3-5 sets of :
8-12 heavy russian kbs
8-12 weighted sit ups
rest 1,5-2,5 min and repeat.

D.T work, 5 rounds for everyone. (Deadlift, hang power clean, push jerk)
Choose 1 of the following reps, add weight across. (20,25,30,35,40kg for example)
a. 12-9-6
b. 9-7-5
c. 7-5-3
Example I decide to do 12-9-6 = 1 round is 12 dl + 9 hang pc + 6 push jerk.
Rest 1-2 min after each round. Time limit is 15 minutes for this.

3 rounds
2-3 skin the cats or 8-12 toes to rings/bar
5+5 KB windmill
5-10m + 5-10m russian lizard walking
rest 2-3 min bwn rounds.

AMRAP 15 for quality (YGIG per movement):

5 strict pull up
10 push up
10 kipping t2b/knee raise
20 KB dead bug

• both do 5 pull ups and then move on to 10 push ups...

3 rounds work/ rest 1:1 or alt time with partner.
:30-45 HS hold
:15-25 Chin over bar hold
:15-25 l-sit hold
:30-45 Wall squat hold

Back Squat

3 x 3. Every Rep 3 sec. Pause on bottom

Go Every 3:00

AMRAP 15

10 Pull Ups
20 Burpees
30 Clean & Jerk

Dumbbell 22,5/15kg

AMRAP 5:
5 burpee to target
5 bmu / c2b / kipping pull up
25 double under / 50 single under

• rest 3 min

AMRAP 5:
10/8 cal erg
10 m hand stand walk / 2 wall walk

Running o´clock

Buy-In Bike 1k

Min 3 -

AMRAP
30 Wallballs
30 Sit Ups

Cash- Out Run 400m

TC 12