Tiukka rengas mu 4x2

5 rounds for time, you go I go:

20 cal row
20 ttb
20 cal assault bike
20 oh box step up (20kg)
20 cal row
8 power clean (60kg)
20 cal assault bike
14 chin ups

TC: 40min

Team of 3
One work, two rest

2000m Row
50 Wall Balls (30/20)
40 Power Cleans 135/95
30 HSPU

1500m Row
40 Wall Balls (30/20)
30 Power Cleans 155/105
20 HSPU

1000m Row
30 Wall Balls (30/20)
20 Power Cleans 185/125
10 HSPU

A,
Back Squat week 2 ( training max +10kg)
1x3@70%
1x3@80%
1x3+amrap@90%

B,
For quality:
20 Hip Thrusts

C,
Glute Ham Raises 2x max rep
Rest as needed between sets.

D,
3 rounds for quality of:
Sled Drag, pick load, 30m
Rest 1 min

E,
Every 1 min for 20 mins, alternating between:
odd min : 2 Ring Muscle-ups + 4 Handstand Push-ups + 8 USA Swings@32/24kg
even min: 5 Clean & Jerks @61/43kg

F,
For quality:
3x 20 Alternating Single Arm Dumbbell Rows, pick load
3x 6 WY Negatives
3x 8 L/8 R Half Kneeling Bottoms-up Kettlebell Press, pick load

Complete each work set at RPE of 6-7 of 10

A) Strength
Pull ups
5-5-5-5-5
Between pull ups
3+3 Heavy DB box step up
3+3 Box step jumps
12 kb drag thru

B) Cardio
EMOM 18min
1. 10 wall ball + 10 sit up
2. 10 box step up + 5-10 push up
3. 10 KB swing, OH + 10-20 plate twist
4. 10 Goblet squat + 6-12 side plank dips
5. 10 c. row + 10 shoulder taps in plank
6. REST

5rds for time:
-15 t2b
-5 shspu

*goal is to go unbroken!

Every 1:30 x 10
-squat clean

6 rnds EMOM
15 KB swing @20kg
10 OHS with 15kg bar
10 cal row
3 wall walk
60m Farmers walk @2x16kg
1 min rest

Front squat 5 RM, then 3x3 @ same weight

45 min PK
800m jog
30s hang from the bar
800m row
10 box step overs
10 light kb clean and jerks, alternating
10 goblet squats
20 russian twists
20 face pulls
100 rope jumps
30s HBH
30s ABH