Partner Workout

Back Squat

6 x 4 x 85% - 90% 4 RM

SO 3:00

Banded Pull-Through: 100 reps for quality
+
- Foam Roll Hip Flexors x 60s each (6-12 inch passes)
- 60s each side Biphasic Hip Flexor Stretch
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

AMRAP 13′

3 Power Clean @ 60/40

1 Bar Muscle Ups

3 Power Clean

2 Bar Muscle Ups

3 Power Clean

3 Bar Muscle Ups

… add 1 BMU each set

Nopeutta....

2 Rounds:

12 Minutes ON
5 Minutes Easy

For Time (25 Min Time Cap):

1,000/800m Row
30 Bar Muscle-Ups
10 Rounds of “Macho Man” (155/105)

1 Round of “Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks

KILOS – (70/48)

For time:
1000m row
800m run
1000m row
800m run
1000m row

3-4 rds: (super sets)
3-6 Wall walk
6+6 Overhead + Front rack Lunges (w/ db's)
Max reps: Strict Ring dips (Unbroken)
Rest 2min.

And then...

2-3 rds: (super sets)
20-30 Sit ups
10-20 Ab twist (w/plate)
30-60s. Plank hold
Rest 90s.

3 rounds
10/8 cal bike or row
10 passthroughs
10 good mornings

Strength
5 rounds for quality
10 right arm DB strict press
0:45 plank with plate on back 35/25
10 left arm DB strict press
0:30 hollow hold

Warm up deadlifts and handstand push up

WOD
50-40-30-20-10
Calorie row

After each round
10 deadlifts 185/135
10 HSPU
30 dubs

• sub bike for row but 5 calories led each round