Partner Work Out (Sprints):

Shuttle run football field in 20 yard increments
(When your partner gets back from the 10, you run to the 20 etc.)

Shuttle run football field in 10 yard increments - less rest
(When your partner gets to the 10 yard line, you start your run to the 10 etc.)

20 min. AMRAP:
5 HSPU
10 Pistols (5 each leg alternating)
15 Pull-ups

24 walking lunges
9 hanging power cleans (135/95)
3 muscle-ups (did progressions with red band)

3 rounds

3-Position Clean (floor, below knee, above knee) + Jerk - 60%, 65%, 70% x 4 sets

Clean Pull - 90% (of cln) x 3 x 2, 95% x 3 x 2

30 burpees
200m run/ row
20 t2b
400m run/ row
40 walking lunges
200m run
50 abs
400m run/ row
30 supine burpees
200m run/ row
20 ctb
400m run/row
10 rope climb 50 inverted chest to bar from floor

For time:
26 DU
26 Push Press 47,5 / 26 kg
26 Box Jump 60 / 50 cm
26 Sit Up
26 OH Walking Lunge 20 / 10 kg
26 Wallball
26 T2B
26 Burpees
26 T2B
26 Wallball
26 OH Walking Lunge
26 Sit Up
26 Box Jump
26 Push Press
26 DU

26 min Time Cap

Front Squat

10x 95
10x 115
5x 135
5x 155
5x 165
5x 175
5x 175
5x 175

Press

5x 65
5x 75
5x 85
5x 90

Vauhtipunnerrus + työntö 2+1, 1+1

Noin 1h 15min kävelylenkki ihanassa auringossa.

3 Rounds:

11 HSPU (mod. box)

11 Pull-up (mod. ring rows)

11 Clapping Push-up

then

33 T2B (horizontal)

33 DU’s (99 singles)

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30 Ring Rows - working toward pull ups!