9 sets for consistency (3 each)
A. 3 min amrap: 15 cal bike, 10 DB push press 30/20 lb
B. 3 min amrap: 15 cal row, 10 push ups
C. 3 min amrap: 10 cal run, 15 sit ups

One minute rest between amraps.

All same than Engine

Bench Press

5-3-1-5-3-1

Go Every 3:00

For time, adding one movement per round:

1 Sumo Deadlift High-Pull
2 Thrusters
3 Push-Ups
4 Power Cleans
5 Wallballs
6 Kettlebell Swings
7 Pull-Ups
8 Toes to bars
9 Box Jumps
10 Double-Unders
11 Burpees
12 Overhead Walking Lunges with plate

TC 35min

Workout starts with day 1 (sumo deadlift high pull), then 2, 1; 3, 2, 1; 4, 3, 2, 1....etc. up to the last round, which is 12 -1. Both partners will complete the entire workout, but sharing equipment. IGYG.

Basic Conditioning @ HR Zone 2 - 3 ( 70 - 80 minutes )

8 Minutes Any Machine
1 - 3 Squat Snatch 70 - 85%
5 Bench Press 75%
5 RMU

12/9 cal AB
10 alternating DB snatches
6 wall walks
10 alternating devil presses with the same DB as before
12/9 cal AB

In pairs, 3 rounds each, one does the whole thing while the other one rests ...

Gymnastics

Warm up

2 rounds of

12 KB swings
10 alt. KB power clean+ front squat
5+5 KB thrusters
10 Active to passive
10 hollow rocks
10 ring rows

Gymnastics for quality
Butterfly C2B & pull-up technique
Advanced: Bar muscle up.

Supplementary movements:
Cartwheel

Partner AMRAP 7
3 T2B
2 pull-ups
1 Up & over

YGIG with partner. Complete one full round, while partner rests or assists.
Scale movements as needed.
If all movements are easy, try to preform all movements in a row.

LÄMMITTELY
Kiertoharkka - 2 x 35s./20s.
1. Hiihto
2. Seinäkyykky
3. Seinäistunta + pohkeille nousu
4. Pystypunnerrus vk
5. Uimari seisten
6. Lisko oik.
7. Lisko vas.

EMOM 12
5x leuanveto / 10x rengassoutu
10x askelkyykkykävely
10x vauhtipunnerrus kp
30s. hiihto ergo

2 min lepo

EMOM 12
30s. soutu ergo
10x goblet squat
20x lankussa jalan täpäytykset
10x tempaus lp

LÄMMITTELY
Kiertoharkka - 2 x 30s./15s.
1. Hiihto
2. Seinäkyykky
3. Seinäistunta + pohkeille nousu
4. Pystypunnerrus vk
5. Uimari seisten
6. Lisko oik.
7. Lisko vas.

EMOM 12
5x leuanveto / 10x rengassoutu
10x boksin ylitys / 20x stepperin ylitys
10x vauhtipunnerrus kp
30s. köydet

2 min lepo

EMOM 12
30s. soutu ergo
12x goblet squat
20x lankussa jalan täpäytykset
12x etuheilautus

For time

• 50 alternating dumbbell snatches
• 50 wall-ball shots

♀ 35-lb dumbbell and 14-lb medicine ball to 9-foot target
♂ 50-lb dumbbell and 20-lb medicine ball to 10-foot target