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 !

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

Shoulder Press (Test for new 5RM)
• 5 reps 45/35# empty barbell
• 5 reps 45% 5RM
• 5 reps 65% 5RM
• 3 reps 85% 5RM
• 5 reps 105% 5RM

2x1x[3+3+3]@barbell, 2+2+2@50%, 2+2+2@60%,
2x1x[2+2+2]@70%,
2+1+1@80%,
1+1+2@80%,
2-3x1x[1+1+1]@85%, jerk-%, rest btw sets 2min

E3mom for 45min

6x15m shuttle run
1000m Ergo bike

Freestanding handstand hold

1 to 2-minutes on your hands*

• Give yourself no more than 5-minutes to accumulate this time

5 rounds:
3min AB
2min Skillmill run
- Moderate pace

2 Rounds:
40 m shuttle run
30 DU (or DU practice)

THEN

2 Rounds with a barbell:
10 Good mornings
10 Lunges
5 Behind the neck presses

---

2 Rounds of gymnastics shoulder
flow

400 cal c2 bike

Every 20 cal 8 Burpees

15 min AMRAP:
• 10 cal Ski Erg
• 10 Dumbbell Bench Press 50/35# (2)
• 10 Dumbbell Goblet Squats 50/35# (1)
• 10 Handstand Push-ups

No ski erg? Substitute 10 cal Row or 10 DB Bent-over Rows 50/35# with 2 DB or 5 DB Bent-over Rows 50/35# per arm with 1 DB. Bench press is 2 DB; Goblet squat is 1 DB. Goal: 6 rounds.