For time with a partner

In 15 mins
Complete 5 rounds of
60 Double under (30 each)
30 syncro air squats
15 alt. DB snatch @22,5/15kg ( YGIG)

Remaining time max cal row

3 mins rest

In 15 mins
Complete 5 rounds of
60 total renegade row@2x22,5/15kg (30 each)
30 partner wall ball @9/6kg
15 cal row

Remaining time max rep alt. DB snatch (YGIG)

10 sets for consistency:
In a 3-minute window complete:
15 wall balls 9/6 kg
5 pull ups
350/300 m ski or row
1 min rest between sets

Bench press 1 RM, then sets @ 80-60-40 % (choose reps)

Thruster 5 RM

For time: ”Fran”
21-15-9
Thrusters
Pullups

A
B
C
D
E

🦡🦓🦨🐧🦝

Deadlift

2 x 8 @ 55 - 65%
2 x 6 @ 70 - 75%
2 x 4 @ 80 - 85%

SO 3:00

Banded Lat Pulldowns: 3 x 20-30. Rest 60s.
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

4 x 4 min AMRAP, rest 2 min

A.
5+5 One arm DB thruster
10 Box jump

B.
5+5 DB hang C&J
10 Reverse lunges