A: Assisted SA push ups 3set
B1: Rumanian Split Squat 2set
B2: KB Sea saw press 2set
B3: Double Kb swing 2set
B2: Hanging Kb gorilla rows 2set

8 Rft
8 push jerk 60kg
8 bar facing burpees

Back Squat 4x1
90% of 1RM

For time with partner (you go, I go )
In 5 mins x 5 sets
Complete :
100 Double under
50 Dumbell alt. Hang Snatch @22,5/15kg
25 Box jump
Remaining time max rep : syncro target burpee pull up/ sc : target burpee

Rest 2 mins btw sets

3:00/2:00/1:00 @ increasing pace (easy/moderate/hard) of each:

Air bike
Row
SkiErg
– Rest 1:00 between each round* –

• 1 round = 3:00 Air bike, 3:00 Row, 3:00 SkiErg (then rest and next round would be 2:00/2:00/2:00 and finally 1:00/1:00/1:00)

Back Squat

1 x 5 x 55%
1 x 5 x 63%
2 x 10 x 68%
1 x 10+ x 68%

2-4rounds:
15-25s chin over bar hold
15-25s bottom of ring dip hold
15-25s hollow hold

For time with partner (you go, I go )
In 5 mins x 5 sets
100 Double under
50 Dumbell alt. Hang Snatch @22,5/15kg
25 Box jump
Remaining time max rep : syncro target burpee pull up/ sc : target burpee

Rest 2 mins btw sets

AMRAP 6

Max Wallballs 20/14p

EMOM 5 C&J 60/42,5kg. Start at C&J

E2MOM 3
3 high box jumps OR max height WB

3 rounds
8 straight leg DL
12 bent over row
rest 1min between rounds