Partner Workout

In 15 mins complete :
150/120 cal row
Every 3 mins complete
10 Syncro USA swing @24/16kg
10 Syncro goblet squat
10 Syncro Up Down
Remaining time amrap of the miniwod!

Score : reps Completed in miniwod at the end!

REST 3 mins

In 15 mins complete :
150 box jump @60/50cm
Every 3 mins row 25/20 cal
Remaining time max rep Syncro KB Snatch @24/16kg

Front foot elevated back rack reverse lunge

3 x 7/side @ RPE 8, rest 2:30 b/t sets

– Set up a 2″ mat or a 10kg/25lbs plate (safely) to create a small deficit to step back from for the lunges
– In each set, do all the repetitions on one side (start with your “weaker” side), then rack the bar for 10 seconds if needed before doing all the repetitions on the opposite side.

3 Sets of intervals

A1. 3 Intervals, go every 3:00
500m Row

– Rest 5:00 –

3 Intervals, go every 3:00
40/30 (cal) Echo bike

– Rest 5:00 –

3 Intervals, go every 3:00
500m SkiErg

Your score for each set is your slowest time in the set.

3:00/2:00/1:00 @ increasing pace

Row
Air bike
SkiErg

AMRAP 12

5 Wall Facing HSPU
30 Double Unders
7 CTB
15/12 Calories Bike Erg

3 Intervals

A1. 12-minute EMOM*
3 Ring muscle-ups
6 Strict handstand push-ups
12 Air squats
* Alternate rep scheme if 3/6/12 not realistic: 2/4/12

A2. 12-minute EMOM (0:40/0:20)**
1) Shuttle runs*
2) Rope climbs
3) Handstand walks,7.62m segments
* 1 shuttle run = (7.62m) out + (7.62m) back

A3. 12-minute EMOM (0:40/0:20)**
1) DB hang power clean and jerks @ 2 x 22.5/15kg (50/35lbs)
2) 8 DB Walking lunges + Hand-release push-ups in the remaining time
3) Echo bike for calories
** Work for 0:40, rest for 0:20

Rest 3:00 between EMOMs

Ring muscle-up → Reduce reps (1-2 Reps) → Bar muscle-up → Chest-to-bar or regular pull-ups (3 to 6 reps)
Strict handstand push-up → Kipping HSPU
Rope climb → ½ length rope climbs
Handstand walk → Wall walk

Dual KB skill medley

10 – 8 – 6 – 4

KB hang clean & press/push press/push jerk (your choice)
KB hang snatch
KB overhead squat
(steps) KB overhead walking lunge

Rest as needed between movements/rounds

Gymnastics capacity (Bar MU + HSPU)

4 Rounds for reps, not time

20/15 (cal) BikeErg
Big set of Bar muscle-ups
20/15 (cal) BikeErg
Big set of Wall-facing handstand push-ups

4x3min
1. 3min erä
- Heiluri x 3
- Rive x 3
- Thruster x 3
2. 3min erä
- TGU max
3. 3min erä, sama kuin eka
4. 3min erä, sama kuin toka
2min huili erien välissä

EMOM 8
- Am. Heiluri x 20
- Abmat sit-ups x 20

Deadlift

3 x 4 @ 80-83% (2 RIR), Rest 3:00-4:00 b/t sets