One partner on each exercise switching each minute. Every minute on the minute. Still strength work

12 rounds (6 per exercise)
Bent BB Row x 8-10 (form over load!!)
Ring Row x 8-10 (as low an incline as possible)

2 warm up sets prior

20 minutes

Open Prep 16.3

1 Clean+ 3 Front Squat AHAP

2-3 min light cardio
1+1 min pigeon pose strech
1-2 min v-sit strech
1+1 min tricep streching

hip & spine mobility

superset, 4x
8/8 russian twist
3/3 KB windmill

4rnds of:
10/10m unilateral KB bottom up walk
8/8 side plank rotations
10/10m unilateral KB front rack march
8/8 KB teapot

Session Two:

EMOM 6

Snatch high pull + high hang squat snatch

1+1@50-70%

EMOM 6

Muscle Snatch + Power snatch + Squat snatch

E2MOM 10

Squat snatch

Start at 50-60% add every round 2,5-5kg. HIT NEW PR!!

Pre-WOD:
Find 3RM bench press with a pause between reps (185#)

WOD:
12min AMRAP
- 2 HSPU (w/parallette if possible)
- 4 deadlift (225/155#)
- 6 T2B

Post WOD:
- 5min plank

Completed 8 rounds + 2 HSPU + 4 DL + 2 T2B. Used 185# for DL. 3 rounds of HSPU with Abmat before resorting to negatives. Progress ... slow but steady.

6 Rounds (one round of each movement)

New round every 4:th minute

Buy-in
15 sec Assault bike (All in) + 15/12 Cal Row

A. 18 KB Swing 24/16 kg
B. 15 KB Snatches 24/16 kg
C. 12 Split Jumps
D. 9 Goblet squat KB 24/16 kg
E. 6 Target Burpees
F. 3 Wall climb

Bonus

Tabata - Hollow Hold and Arch Hold
1 min "Superfriend" Plank hold

AMRAP 4
21 S2OH 40/30
21 front squats
burpees over bar for remaining time
rest 2:00
AMRAP 4
15 S2OH 50/35
15 front squats
burpees over bar for remaining time

15-12-9 reps for time of:
Double body-weight deadlifts
3/4 body-weight shoulder presses