3R
10x20kg plate reverse lying extensions
10 L&R crunches

100 air squats

Warm up 500m row

In teams of 2 share the work as even as possible.
100 x pull ups
100 x bench press - 40kg
100 x decline sit-up
100 x back squat - 40kg
100 x dips
100 x hamstring curls - 10kg
100 x floor sweepers - 20kg
100 x barbell ground to over head - 40kg
100 x kb swings - 20kg
100 x box jumps 30"
100 x plate sit-ups - 20kg

Finish with 3 x 250m 17km/h runs. Jog at 12km/h while partner is running.

For time:

10 rounds, you go, I go

12 cal C2 bike
15 wall ball
Tap for go after last wb

Warm up
2rds
10 in and outs
10 single leg deadlift
10 high knees-2ct

Mobility (4)
1:00 min bf stretch
1:00 min child's pose

Fittrain Intervals (20)
c/o Alchemy 365
A20
30 seconds: Hip Bridges
30 seconds: Hip Bridge Hold
30 seconds: Push-Ups
30 seconds: High Plank

2 minutes:
6 Jumping Lunges
4 Burpees
2 Tuck Jumps

Finisher
100 abs of choice
0:30 samson per

On the Minute x 14:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (62-65-68%)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (72-75-78%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (82-84-86%)
Minutes 12-13-14: 1 Squat Snatch (82-84-86%)

3-6-9-12-15: Unbroken Deadlifts @60%
After each set, 30% Strict HSPU

Find your 3 RM push press

Back squat pyramid 6,4,2,2,4,6

Warm-up:
300m

Workout:
500m for time
Rest 2min
Every 2min 100m, 5 sets (10min)
Rest 2min
500m for time

Cool down:
Easy 200m

4 rnds for time:
500 m row
10 power cleans 85#