Partner workout
Amrap 25 minutes

5 synchro single arm DB devil's press 22,5/15
30+30m DB farmer's carry 2x22,5/15
10 synchro single arm DB hang power clean 22,5/15
30+30m DB farmer's carry 2x22,5/15
15 synchro single arm DB squat 22,5/15
30+30m DB farmer's carry 2x22,5/15
*Farmer carry is always 30m for both (YGIG)

10rds for time
-3 bmu
-5m hsw
-3 power snatch 55kg
-5 bar facing burpee

Ring Muscle-up Drills / Capacity

1 – 2 rounds
3 Active/passive shoulder extensions (use a stick, each position 10-seconds)
5 Back support slide throughs
5 Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a v-up snap

Strength

A) 5 Sets Of:

• 6/6 Bulgarian Split Squat (2xDB)

-rest 90s-

• 6 Strict Press (1 RIR)

-rest 90s-

B) 5 Sets Of:

• 15-20 GHD Banded Hip Ext.

-rest 90s-

• 10-15 Ring Push Up

-rest 90s-

Metcon

00:00-12:00

3 Rounds For Time:

• 15 kHspu
• 12 Snatch @35kg
• 9 Burpee Pull Up

12:00–24:00

3 Rounds For Time:

• 8-10 sHspu
• 9 Snatch @45kg
• 6 Burpee C2B

24:00-36:00

3 Rounds For Time:

• 5 Wall Walk
• 6 Snatch @55kg
• 3 Burpee bMU

Accessories

4 Rounds For Quality:

• 10/10 Pallof Press
• 10 ab wheel roll out
• 45-60s Plank KB drag through

SKILL

10-20m skillitreeniä

Snatch
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM

Squat Snatch + OHS

OHS
E2MOM X6:

• Set 1-2: 3 OHS @65-70%
• 3-4: 2 OHS @70-75%
• 5-6: 1 OHS @80-85%

*From Rack

Snatch
E2MOM X9:

• Set 1-3: 3 TnG reps @70-75%
• Set 4-6: 2 TnG reps 75-80%
• Set 7-9: 1 Rep 80%+

Snatch Pull

• 4x2 @110-120% *Rest 3min between

Metcon

For time:
- 25 DB thruster
- 25 T2B
- 25 DB thruster
- 25 C2b

Timecap: 6 min

*2x15kg/35lbs

Accessories
(Optional)

4x For Quality:

• 10 KB Cyclist Squat
• 45-60s Spanish Squat Hold

2x5
2x3

In every 4min x 6 sets
30 DU/ 60SU
15 wall ball
6 burpee
3 wall walk

Score is the fastest round

2-3sets:

10 GHD hip extension
40-60s D-ball hold