Double Leg Banded Hamstring Curl: 3 x 30. Rest 60s.
+
Recovery Walk: 3-5 Minutes, nasal breathing only.
*hold your breath for 2-5s and nasal breath for 10 seconds.

You GO, I Go
For time with partner :
120 syncro squat
100 cal row
80 push up
60 DB Snatch alt.
40 burpee over rower
60 DB snatch alt.
80 sit up
100 cal row
120 syncro squat
Timecap: 45 mins

Weighted chin up 5-4-3-5-4-3

Weighted pull up
- 3x10 + max reps BW
- Last set 10 reps

Bench press
- 8, 8, 7, 6

3-4x 1+1+2 @70-80%

For time
10 rounds
3 thrusters 50kg
3 ring mu

For time
21 15 9
Kettlebell swing american 32kg
Burpees
Directly to
3 rounds
400m run
21 burpees

Amrap 6'
Max rounds of Dt 50kg
6' rest
Amrap 6'
Max rounds of Cindy
6' rest
Amrap 6'
Max cal bike erg

AMRAP 12
10 DB snatch
8 burpee box jump
6 DB squat
4 Devil´s press