Pick a partner and grab a box and machine
Split reps between partners

20/16 cal bike or row
20 box step ups
20 passthroughs
10 burpees
20 box jumps

30 rounds (you go I go)
12/10 cal bike or 16/12 cal row
6 burpee box jump over 24/20

*alternating rounds. 1 partner works while 1 rests.

45:00 time cap (must move quick to get done within time cap) 1:30 per round.

1.) Air bike
2.) DU's
3.) Wallball
4.) Rest

7 x 2

Kb pyramid
5-10-15-20-25-30-25-20-15-10-5
Unbroken rkb swing

60 min PK ergoilua, ennen tai jälkeen edellisiä treenejä.

"Cindy"

Amrap 20

5 Pull ups
10 Push ups
15 Air Squats

5 rounds:
5 burpee
10 box jump
15 push up
20 squat
25 walking lunge (each leg)

For Time with partner (IGYG), cap 22 min

Buy in:

50 Partner over burpees (partner in plank)

3 R:

10 Synchro DB Snatch, alt. 22,5/15 kg
20 TTB

Second buy in:

100 Shoulder Taps

3 R:

15 Axle thrusters 39/29 kg
15 Pullups

Buy out:

50 Ring dips

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Reps are the total amount for the team. Divide them anyhow, except synchro db snatch. The db must be overhead at the same time.

Start with
50 partner over burpees,
then 3 rounds of 10 sync. db snatch and 20 ttb,
then 100 shoulder taps,
then 3 rounds of 15 axle thrusters and 15 pullups,
finish off with 50 ring dips.
Your score is your total time for completion.

Do 50 hspu for time.

Find 1rm training max in
Snatch
Clean & Jerk
Back squat