4RFT:

5 Devils Press
20 Squats
7 Hang Snatch
25 Deadlift
12 Push Jerk

2 x 22,5 / 2 x 15kg

TC 20 min.

Max Distance with Friend 40 minutes.

*change after 500m

30 min with partner

60 power clean 60/40 kg
20 bar over burpee
70 front squat
20 bar over burpee
80 deadlift
20 bar over burpee
Rest of the time 200 m run, you go I go!

At The Gym version

1.
Hand stand practise

Try out some progressions from the videos and use 10-20 minutes for handstand practice.

2.
AMRAP20
4 strict pull ups / ring rows
6 handstand push ups / pike push ups
8 toes to bars / hanging knee raises
14 pistol squats
16 box jumps / step ups
18 abmat sit ups
20 air squats

*EMOM 2 burpees starting on the 01:00 ending on the 19:00.

OR

Anywhere version

1.
Hand stand practise

Try out some progressions from the videos and use 10-20 minutes for handstand practice.

2.
AMRAP20
2 wall climbs
6 handstand push ups / pike push ups
8 shoulder taps
14 pistol squats
16 box jumps / step ups
18 abmat sit ups
20 air squats

*EMOM 2 burpees starting on the 01:00 ending on the 19:00.

3 squat cleans 60/40
3 Burpee box jump overs
6 Cleans
6 BBJO
9
9
12
12
..
..

Keep going up in 3's

Post total score this is an AMRAP

On the 5:00 x 5 Rounds:
12/9 Calorie Row
400m Run
12 Toes-to-Bar

Your score will be your slowest round.

Intervals 40s /20s x 6

1) row
2) ski
3) bike
4) Du

(Total 24min)

Deadlift

5 x 2 x 65% - 70%

Sendoff 3:00

2 sets:

max reps wallball @20/14lb.

2min rest between sets

Pause Back squat (2s)
5x5 v1