Partner Workout

Every 10 mins x 3 sets
A)
YG,IG
Complete :
30-20-10
Cal row
Box jump @60/50cm
T2b
Remaining time is rest!

B)
RELAY style ( Full round Then switch)
Complete 6 rounds of
24 Double under / 72 Single under
12 DB Deadlift @2x15/10kg
9 DB Hang Power Clean
6 DB STOH
Remaining time is rest

C)
Every 2 mins x 5 sets
5 Synchro burpee
10 Snychro DB Hang Snatch alt. @22,5/15kg (5/5)
20 Synchro air squat

2 per leg. E2mom

Individual workout today

Every 6 mins x 5 sets
5 burpee Pull up
10 T2b
20 alt. dumbell hang snatch @22,5/15kg
30 air squat
40 Double under / 80 single under
Remaining time rest!

Goal : sub 5 mins each set !

2 Rounds

10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)

3:00 SkiErg / 3:00 Echo bike@ easy
2:00 SkiErg / 2:00 Echo bike @ moderate
1:00 SkiErg @ moderate hard
+
2-3 Rounds
5 Jefferson curls
5 Inchworms
5 Back support slide throughs
5/side KB Hike cleans, alternating
+
8 Hang muscle snatch
8 Snatch grip presses behind the neck
8 Hang power snatches
+
2-3 Rounds @ increasing pace
10/7 (cal) Echo bike
5 Bar-facing burpees
10/7 (cal) SkiErg
7 Hang power snatches @ workout weight

Clean
6 x 2 @ 60% of 1RM clean

Jerk dip & spilt jerk
6 x 1 @ 60% of 1RM clean and jerk

Back squats
10 @ 55%
10 @ 60%
10 @ 65%
10 @ 70%

5 rounds:

5+5 front rack reverse lunges (heavyish)
5+5 gorilla row

rest 2min between rounds

A,
Log your best Back Squat 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.
20 mins to find your 1RM for the day.

B,
10 rounds for time of:
30 Double Unders
7 Deadlifts, 70/47kg
5 Box Jumps,70/60cm
3 Hang Squat Cleans, 70/47kg

Goal
Sub 20 mins

C,
Complete as many rounds as possible in 8 mins of:
10 R Paloff Press
Single Arm Kettlebell Overhead Carry, pick load, R 30m
L-Sit Hold, 15 secs
10 L Paloff Press
Single Arm Kettlebell Overhead Carry, pick load, L 30m

EASY

4 kierrosta
10 boxille askellusta 22.5kg
20 askelkyykkyä 22,5kg
20 vatsaa

4x6
75-77,5% of 1 RM