ABS: EMOM for 4 rounds
1) Reverse crunches
2) Alternating Crunches (sides and straight)
3) (Weighted) Plank hold
4) Rest

Extra: Hollow hold TABATA

Liikeparin dead bug + pull over liikkeen kanssa.

Partner workout

Skill Work
Pre-workout
EMOM 6:
Min. 1 | 1-2 rope climbs
Min. 2 | 1-3 wall walks
Min. 3 | 1-3 muscle-ups

rx
For time with a partner:
20 synchronized burpees
20 rope climbs
20 synchronized burpees
20 wall walks
20 synchronized burpees
20 muscle-ups
– Share the rope climbs, wall walks, and muscle-ups as needed.

intermediate
For time with a partner:
20 synchronized burpees
20 rope climbs (3.6/3.6 m)
20 synchronized burpees
15 wall walks
20 synchronized burpees
10 muscle-ups
– Share the rope climbs, wall walks, and muscle-ups as needed.

beginner
For time with a partner:
12 synchronized burpees
20 pull-to-stands
12 synchronized burpees
20 inchworms
12 synchronized burpees
20 muscle-up transitions
– Share the pull-to-stands, inchworms, and muscle-up transitions as needed.

Score:
Total time

Back squat @. 65-70% 4 x 8
Front squat @ 60-65% 3 x 6
Tempo goblet squat ( 3132) 3 x 10
90/90 hip stretch + ankle mobility drill

Bench press 2 RM, then sets @ 80%, 70%,60% (choose reps)

Romanian deadlift 3x8 reps

For time

• Back squat 1-1-1-1-1-1-1 reps

Goal is 85% and above on every set

Rest 3 to 4 minutes between sets.

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

3 rnds for quality
2/2 aligator roll
5/5 renegade row
8 prone T raises

hollow body to bridge pos. 5x3

kipping pull up 5x2-3 reps

8'AMRAP
1 man maker
2 wall walk
3 pull up