35 min partner AMRAP

Relay
1 Devil's press
3 STOH
5 front squat
Run (20m)

2 DBs

10 sets x 2 mins on / 1 min off

Complete :
15/12 calories row/bike/ski
10 toes to bar
max burpee box jump@60/50 cm in remaining time

Goal: consistent performance across all sets

Every 2min x 8

A) 3-3-3-3 bench press (pause rinnalla)
B) 4 strict pull up

Abmat sit-ups

OPTIONAL COOL DOWN

EMOM x 9 MINUTES
MIN 1 - :45 Alt. Groiners
MIN 2 - :45 Alt. 90-90 Hip Rotations
MIN 3 - :45 Cat/Cows

OPTIONAL COOL DOWN

EMOM x 9 MINUTES
MIN 1 - :25/:25 Moose Antlers
MIN 2 - :50 90-90 Alt. Hip Rotations
MIN 3 - :25/:25 Lying Internal + External Shoulder Rotations*

*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.

AMRAP 2-2-2-3min
1min rest between amraps

10 deadlift @100/70kg
8 burpee box jump overs @60/50cm
max double unders / single unders in time remaining until 140 reps / 220 (single unders)

EMOM for 4 rounds:
1) Bicycle crunches
2) Windshield vipers
3) Pallof presses
4) Rest

4 x 4 push press

• leave 2 reps in the tank
• rest 3 min btw sets

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

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Catching the barbell in full squat.

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