45 minutes with partner of :

1000m Row
30 Renegade Row
40 Romanian Deadlift w/DB´S
80 Cal Bike / Other Plank
40 Front Squat w/ DB´S
30 Burpees

AMRAP 5:
3 Unbroken Bar Muscle-ups 

In team of 2
10 Rounds for time /YGIG/
time cap: 40 min
1-5 rnd:
500 m Row
40 Air squat
30 KB USA swing@24/16kg
right into
6-10 rnd:
500 m Row
40 ABmat sit up
30 KB SDLHP@24/16kg

Overhead squat 5-5-3-3-3-1-1-1-1-1 reps

Then,
Row 2,000 m

RestDay!

In team of 2
10 Rounds for time /YGIG/
time cap: 40 min
1-5 rnd:
500 m Row
40 Air squat
30 KB USA swing@24/16kg
right into
6-10 rnd:
500 m Row
40 ABmat sit up
30 KB SDLHP@24/16kg

• World's Greatest Stretch x 5 reps each side
• 2:00 Walk: Nasal Breath for 10 seconds + 2-5 second breath hold for the duration.+

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

Barbell transition and body angles on the first and second pull.

Catching the barbell in full squat.

20-25 minutes for squat cleans. Do not exceed 50% of your one rep max.