3 rounds of:
wall-ball shots @9/6 (reps)
sumo deadlift high pulls @40/25 (reps)
box jumps 20" (reps)
push presses @40/25 (reps)
row (calories)

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. After the first 5-minute round, take a 1-minute break before repeating. On call of "rotate," the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is 1 point.

3 Rounds for time of:

21 Deadlifts 185/135
7 Overhead Squats 185/135

*One barbell, no rack

”Schmalls”
1000m Row
Then, 2 rounds
50 Burpee
40 Pull up
30 One-legged squats
20 kettlebell swings 24/16kg
10 Handstands push ups

• 12 Min E2MOM of:
Ogni 2:00 x 6 sets:
Assault Bike 1:00 @ max Kcal

• 4 Round of:
One-Arm DB Squat Snatch (22.5/15Kg) 10 reps
Row 15/10 Kcal
Double Unders 45 reps
2:00 rest each round
Ogni round va affrontato a max effort!

"BFF"
Teams of 2:
Ascending Ladder for 25 Minutes
3-6-9-12-15...
Row Calories
Kettlebell Swings
Wallballs *Females 9' Target

Kettlebell Pounds - 53/35
Wallball Pounds - 20/14
Kettlebell Kilos - 24/16
Wallball Pounds - 9/6

In Pairs complete;
1600m Run (Löyly and back together)
200 DB Snatch
100 burpee over db sideways
50 T2B
1600m Run

Run together but YGIG on everything else. Enjoy, this is a long fun partner workout.

I would definitely wear running trainers for the workout.

Time Cap 38 Mins

Partner wod
16 Rounds total
5 Power clean 60/45kg
5 Bar over burpee

You go, i go

1 ¼ Front squat 4x5 reps

Front squat 8-8-8-8 reps, then max reps @ 90%