Weighted reverse plank on bench

3min total time

*you can split the time

Open Gym

5 x 12

Go every 3:00

Sit-ups

LEPO

Warm-up

5-minute Row @ increasing pace
+
2 rounds
10 Scapular pull-ups
5 Inchworms
10 Deck squats
+
2 rounds
40-second Row @ easy pace
20-second Row @ hard pace
1 Wall walk
1 Rope climb

For time with partner
42-30-18
KB thruster
synchro toes to bar
*50 double unders after each set
-into-
100 alternating KB Snatch@24/16kg

rest 3 min.

For time
21-15-9
high box jump + squat on box@70/60 cm
burpee pull up/target burpee
*50 double unders after each set
-into-
50 alternating KB hang clean and jerk@22,5/15 kg

Time cap for part 1: 18 min.
Time cap for part 2: 15 min.

600m run (together)

60 burpees over db's

60 db's cleans

600m run (together)

200m farmers carry

100m walking lunges

600m run (together)

100 push-ups

100 sit-ups

For time

• 1,000-meter row
• 5 rope climbs to 15 feet
• 50 strict handstand push-ups
• 5 rope climbs to 15 feet
• 1,000-meter row