For quality
3 - 4 rounds
A. Knees to elbow x 8
B. Windmill with kettlebell x 8 side
C. Banded version case walk 20 m

In teams of 2 for 40 minutes:

Station 1:
Row or ski for calories

Station 2:
10 DB hang clean and jerks (45/30 lb)
15 Burpees

Change stations when station 2 is done.

Single Leg KB RDLs: 4 x 5 each (AHAP). Rest 60s.
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Partner Calorie hunt!
4 x 5min ON / 2min OFF

A. 50 Wallballs + Active hang in rack
- max Cal. row
(Partner 1 - Active hang in rack while
Partner 2 does Wallballs. Share anyhow.
When finished- max calories on rower.)

B. 6 rounds of CINDY + Weightplate overhead 20/15kg
- max Cal. Ski Erg
(Partner 1 - 1 round of CINDY while
Partner 2 holds 20/15kg weightplate overhead. Switch until 6 rounds completed. Then max Cal. on Ski Erg.)

C. 6 rounds of :
10 boxjumps - 10 KB Swing 20/16 - 10 Goblet Squats 20/16kg + WALL SIT
- max Cal. on Bike Erg
(Partner 1 completes 1 round while partner 2 wallsits.
When completed - max Cal. on Bike Erg)

D. 40 burpees over partner in plank position
- max Cal. on Echo Bike
(Partner 1 in plank position while partner 2 does burpees over partner. Share anyhow.
When completed - max Cal. on Echo Bike)

Nybörjarcoachen joina och insåg att 6 varv i B & C var väääääldigt optimistiskt planerat när lungorna o benen brann! 😅🔥Hupsis, bra kämpat gänget!

"The Bells and The Bar"
8 Rounds for Time (Team of 2)
6 Man Makers @22,5/15kg
10 Synchron C2B/ Pull-Ups
30 calorie Row
10 Synchron T2b
30m Dumbbell Lunges @2x22,5/15kg

TC:40'

3min amrap
Buy in: 50 DU
5 Snatch any how 35/25kg
10 Burpees
3min rest
3min amrap
Buy in: 50 DU
4 snatch 40/30kg
8 Burpees
3min rest
3min amrap
Buy in: 50 DU
3 snatch 50/35kg
6 Burpees
3min rest
3min amrap
Buy in: 50 DU
2 snatch 60/40kg
4 Burpees
3min rest
3min amrap
Buy in: 50 DU
1 snatch 70/45kg
2 Burpees

For time

100 DU

3 rounds
6 manmakers (2x 35 lbs)
28 wallball

100 DU

21-15-9
Inverted Burpees
50 Double Unders after each round (or 100 Single Unders)

Directly Into...

21-15-9
Superman Jump Squat
50 Double Unders after each round (or 100 Single Unders)

KEHONHUOLTOVIIKKO
EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

A,
For time:
5 Strict Deficit Handstand Push-ups @8/4cm
15 Bar Muscle-ups
15 m Overhead Walking Lunge @61/43kg
25/20 Row Calories
10 Strict Handstand Push-ups
30 Chest-to-bar Pull-ups
15m Front Rack Walking Lunge @61/43kg
25/20 Row Calories
15 Handstand Push-ups
45 Pull-ups
15m Back Rack Walking Lunge @61/43kg
25/20 Row Calories

Goal: sub 20 mins

B,
For quality:
3x6 Eccentric Stiff Legged Deadlifts, pick load
Pigeon Stretch, L 1:30/R 1:30
3x6 L/6 R Tempo Split Squats, pick load
3x6 Eccentric Barbell Rows, pick load
Banded Lat Stretch, L 1 min/R 1 min
3x6 Tempo Close Grip Push-ups

Eccentric Stiff Legged Deadlifts- 6 secs lowering
Tempo Split Squats- 3 secs down and up
Eccentric Barbell Rows- 6 secs lowering
Tempo Close Grip Push-ups- 3 secs down and up

C,
3 rounds for quality of:
15 Y-T-Ws

10-15 reps each position

Use Crossover Symmetry, mini bands or small plates.