Partner workout
Buy in: 5 min max calories on machine
-into-
AMRAP 10 mins
3-6-9-12…
box jump overs
devil’s press@2x22,5/15 kg
30 double unders/50 single unders after each round
-rest 3 mins-
AMRAP 10 mins
3-6-9-12…
pull ups
dumbbell thrusters@2x22,5/15 kg
30 double unders/50 single unders after each round
-into-
Cash out: Complete the calories from the ‘Buy in’ part as fast as possible.
The AMRAPs are ‘You go, I go’ so P1 work while P2 rests, but both partners complete the double unders together.

Clean with stop ak, front squat, jerk 6 x 1+1+1

4 rounds for time:
600m run
15 ghd sit ups / strict hanging leg raises
2 rope climb / 4 zombie climb
40m sled push @moderately heavy

• rest 3min between rounds

Jerk

𝐚. 𝐓𝐄𝐒𝐓:
- Build to a days max in Split Jerk (15-20min)

𝐛. Every 90 sec x 3 sets 1 Split Jerk @90% of days 1RM

𝐜. Every 90 sec x 3 sets 2 Split jerks @80% of

𝐝. Every 90 sec x 3 sets 3 Split jerks @70%

Push & Pull

4 Sets Of:

• 8-12 Horizontal Ring Row -Rest 90 sec-
• 8-12 Strict/Kipping Ring Dip (alota strict ja siirry kippiin ku tarvis) -Rest 90 sec-

Metcon

For time:

• 80-60-40-20 Heavy/Drag Rope DU
• 40-30-20-10 GHD
• 4-3-2-1 Power cleans (75% of 1RM Power clean)

Accessories
(Optional)

A) 3-4x For Quality:

• 10-15 DB Bench Press
• 1 Set Of Banded Pull Up

*Rest 90s between movements and 2-3min between rds.

B) 3-4x For Quality:

• 10-12 Ring Face Pull
• 10 KB Straddle Press

Part A).
Skill Primer
Dip Muscle Snatch & Pause OHS
(5-8 sets x 3+2 / 0:03 pause in the bottom)

Part B).
Tempo Snatch High Pull & Power Position Snatch
(8 sets x 1+2 / 55%-70%)

4x2, 1x1

Clean 10 x 2

In teams of 2

For time of
Buy in
40 Burpee Box Jump @60/50cm ( YGIG)

Then
4 rounds of:
15 Syncro USA Kb swing @24/16kg
30 double under each (relay)
60m Single Arn Overhead Carry (30m/arm)
(Relay)
15 Syncro Goblet Squat
30 DU each
60m Single Arm Front Rack Carry(30m/arm)
(Relay)

Buy out
40 Burpee Box Jump

Timecap : 32mins

2x3x82
2x1x86
Eksentrinen 95kg

Deadlift

3 x 5 @ 78-82%, Rest 3:00 between sets