A) 2min total time: hollow hold
2+2min total time: side plank hold

B) 8 sets (tabata 20s on, 10s off)
1. KB swings
2. TTB or kipping knee raises

For time with partner

10 rounds (relay style)
6 Double KB squat clean @2x24/16kg
8 T2b

Then immediately into:

10 rounds (relay style)
6 Double KB push up
8 Box jump over @60/50cm

Then immediately into:

10 rounds (relay style)
6 Double KB burpee
8 Double Kb jerk

Timecap :35 mins

5 RFT

9 Pull Ups
10m Dumbbell Walking Lunge 2 x 15kg / 2 x 10kg
60 Double Unders
10m Dumbbell Walking Lunge 2 x 15kg / 2 x 10kg

5 rounds:
20s thrusters 30/20kg
40s rest
20s ring rows
40s rest
20s burpees
40s rest

It all out in 20s and then rest 40s.
in first round do your best and then try to keep the same reps in every round

4 rounds
rest as needed, ahafa
6 1 arm ring row e/s
10 alt. db z press
12 toes on plate RDL

5:00 easy pace Jog, Bike, Row, Ski etc
+
Weighted Frog Pumps 3 x 20. Rest 60s.
+
- Biphasic Lat Stretch x 60s each
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Deadlift 1RM
RPE 5, maximum effort.
Lift only with good form!

2 x 8 min, rest 4 min between

Buy in: 300m run

25 one arm devil´s press
50 reverse lunges
25 hang C&J

Partner workout
25min AMRAP
20 DB snatch 22,5/15
15 squat jump
10 push-up

You go I go (full rounds)

LEPO