Partner wod: YGIG for rounds in 20min, one partner completes one round, then another one goes. Burpees of successive rounds will overlap.

10 syncro bar facing burpees
20 single db snatch (22,5 kg)
40 du
20 single db hang power snatch (22,5 kg)
10 syncro bar facing burpees

Aim to go ub on everything.

3 Sets of intervals

A1. 10-minute EMOM (0:45/0:15)

1) Echo Bike for calories
2) Row for calories

A2. 10-minute EMOM (0:40/0:20)

1) Row for calories
2) 10 Box jump overs, 24/20″ + Burpees in any remaining time

A3. 10-minute EMOM (0:30/0:30)

1) Echo bike for calories
2) Power snatches / Thrusters (alt)* @ 42.5/30kg
* Use a weight where you can go unbroken for each 30-sec set.

3-minute BikeErg @ easy pace between sets

Each interval should be a pace that you can maintain (barely) for the work duration, and recover and repeat your effort on short rest. Your pace/effort should get slightly harder as you progress from EMOM to EMOM, and the work time goes down and rest goes up.
Aim to be consistent with your calories/reps on each EMOM.

500m row/jog
3 rounds of
7 scap pull up
7 scap push up
20s. hollow hold
10 DB bench press

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Bench
4x 8 75%
rest as needed

A: 8min emom 3x Banded squat jumps
B: Bench Press 3x7 @75%
C: leg curls 3set
D: Leg extensions 3set
E1: Strict chin ups 3set
E2; SA Kb press 3set

Team of 3
34:00 AMRAP
150/120 cals row
240 deadlifts 47 kg
150/120 cals row
180 power cleans 43 kg
150/120 cals row
120 shoulder to overhead 38 kg

one work, two rest !

3 rounds

1:00 Row
0:30 Free Handstand Hold
10 Romanian Deadlift
5 Kip Swing
3 TTB

“Monday Sprint”
For time:

30/22 cal Airbike
20m D-Ball Carry
5 D-Ball Ground to Shoulder

RPE 3-4, go by feel
Taloring Options:
D-Ball→ Sandbag→ Heavy
Hang Power Clean
Carry→ Farmers Carry

Loadings:
Rxd: 70/45kg
Masters: 50/35kg
Tailored: 45/25kg

EMOM25:
a) 8-14 cal row
b) 4-8 double db devil's press (22,5/15)
c) 8-14 cal air bike
d) 8-14 box jump (60/50)
e) rest

target: work ~45s per minute

3rft, igyg split however:

• 50 cal echo bike
• 40 db hang c&j alt 25kg
• 30 ghd sit-up
• 20 burpee box over

20s on - 10s off x9
a) hollow hold
b) side plank, right
c) side plank, left