6-6-6-5-5-5

Go every 2:30*

50/40 cal bike erg
20 shuttle runs (1 rep = 2 x 7,5m run)
4-6 wall walks
50/40 cal bike erg
20 burpee box jump overs
4-6 wall walks

TC: 14mins

2 Rounds:
5x (20 Sec Sprint, 40 Sec Easy Recovery)
2 Min 30 Sec Easy Easy Recovery “Spin”

6x (15 Sec Sprint, 35 Sec Easy Recovery)
2 Min 30 Sec Easy Easy Recovery “Spin”

7x (10 Sec Standing Sprint, 30 Sec Easy Recovery)
2 Min 30 Sec Easy Easy Recovery “Spin”
*Rest 3 Min between rounds.

6 rounds:

0:45 row (reps = calories)
0:15 rest / transition
0:45 shuttle run (reps = 20m = 1reps)
0:15 rest

AMRAP 1
6 x DB's hang power cleans + 6 x DB's STOH's

*rest 2mins btw rounds

CORE 2-3 rounds:

0:30 bicycle abs
0:30 + 0:30 side plank
10 hip thrust

3 SETS :

4 Rounds

200m Sprint
1 Minute rest

Rest 3 Minutes Between Sets.

AMRAP8 w/ partner, YGIG, divide anyhow:
24 / 21 / 18 cal row
24 air squat
24 kbs

5-5-5-5-5

Go every 2:30

5 sets of:

8 dumbbell bench press & 6-8 push ups

Go every 3:00

3x5

OHS (70-80% of 1rm snatch)