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)

4 runder
2min emom

1.12 cal ski  +  max rep utfall
2.12 cal row + max rep burppes deadlift 2 x 30/22.5kg
3.12  cal aab + max rep power clean 50/40 kg
4.Rest

Cashout 100 Ab-Mat Sit-ups

5 Min Foam Roll / Mobility
4 Min Ergo
3 Rounds:
5 HR Push Ups + 5 Bounding Jumps + 5 MB Squat Cleans
2 Min laying Front Rack Stretch

5 GM
5 BS
5 Elbows Rotations
5 Shoulder Press
5 DL
5 FS

Then...

1:00 Push Up + Shoulder Taps
1:00 Walking Lunge
1:00 Hollow Rocks

5 Min Foam Roll / Mobility
4 Min Ergo
3 Rounds:
5 OHS + 30s tuck hold on paralettes / kb's + 15 Banded GM
2 min Lat Stretch ( 1 min each )

Then...

1:00 Plank
1:00 Banded Pull Aparts
1:00 Banded GM

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

For time:

75 Overhead Squat

Every 3:00 Run 400m.

Start @ run

( 15 - 20 )

For time

• 21-15-9 box jumps
• 12-9-6 clean and jerks

♀ 24-in box, 125-lb clean and jerks
♂ 30-in box, 185-lb clean and jerks

5 Min Foam Roll / Mobility
4 Min Ergo
3 Rounds:
20s GHD Hip Extension + 10 Air Squat + 5 Strict Pull Ups
2 Minute Pigeon Pose on Box ( each )

5 GM
5 BS
5 Elbows Rotation
5 Press
5 DL
5 FS

Then...

30 Double DB plan rows
30 Single Leg Glute Bridges

5 Min Foam Roll / Mobility
4 Min Ergo
3 Rounds:
30s Side Plank ( each ) + 15s Push Ups + 15s Mountain Climbers
2 Min Banded Triceps Stretch

5 GM
5 BS
5 Elbows Rotations
5 Press
5 DL
5 FS

Then...

1:00 Max Shoulder Press
1:00 GHD Extension / Superman hold