Teams of Two AMRAP 40

60 Calories Air Bike / 80 Calories Row / 100 Calories Bike Erg
100 Burpees
80 Kettlebell Swing 24/16kg
60 Squats w/KB 24/16kg
40 Push-Ups
30 Weighted Sit-Ups w/KB 24/16kg
20 Strict Pull-Ups

Split as you like

2 rounds
1:30 cardio
50 single unders
12 Goblet Squats
12 Scap Pull ups
6 Thread the Needle R/L (with slight pause in the reach portion)
6 Wall squat with pause at bottom
then
3 rounds
3-5 jumping/strict pull ups
6 ohs,starting with barbell, building to workout weight
18 double unders

2 rounds
1:30 cardio machine
10+10 banded side steps
10 banded hip bridges
10+10 single arm upright row
10+10 single arm press
then
2 rounds with empty barbell
5 clean deadlifts (stop on each 3-position during pull)
5 muscle clean from pockets
5 front squat
3 squat clean + split jerk

8 sets
Go every 90sec
Power Clean + Hang Clean + 2 Jerks

-start @70% and add if it feels OK

10-1 Power Snatch (60/40kg) + One round of Cindy.
Wod starts with 10 Power Snatch + round of Cindy and ends with one PS and round of Cindy.

3 x 8 /side with barbell
-3 sec control down

5 sets
3 Push Press @82,5%+

Working 3 on 2 off: x 6 intervals 30 minutes

A. 3 min AMRAP
4 dumbbell thrusters 2x22.5/15kg
6 toes-to-bars
24 double-unders

B.
20/15 cal row
15 burpee box jump overs
Max cal row

Pick up A where you left it but reset B.

50 minutes @ Zone 2-3

6:00 Any Machine
15 Kettlebell Swing
15 Sit-Ups / Hanging Knee Raise / Toes To Bar
15 Push-Ups / Kipping HSPU / Strict HSPU / Wall Facing HSPU

4x
E2MOM

8 Touch and Go Power Cleans, heavy weights