Partner workout / You go I go

Buy in 400m Run / 500 Row (together)

Then 5 rounds

20 hspu
16 Front rack reverse lunges 40/60kg
14 m hswalk
12 Hang power clean 40/60kg
10 Ring pull up / 8 BMU / 6 Rmu
8 Double DB Thruster. 25/17.5kg
6 Syncro Burbee over DB
4 Rope Climb

Buy out
400m Run / 500 Row (together)

Tc 45min

4 min on, 2 min off for 6 rounds (2 each):

A. Row or bike for calories
B. 15 deadlifts (60/40 kg) + 8 burpees over the bar
C. 100 m run + 20 air squats + 20 double unders

Rotate stations for total 2 rounds per each.

Total 12min

-KB swing (heavy)
-Box jump
-Goblet squat/Wall ball

week 6/9
WARM UP + TECHNIQUE 10-15min

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PAUSE OHS BALANCE *pause 3sec
3x2-3@barbell with banded & weight, pal 2min

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SNATCH + SNATCH ABOVE KNEE
1+1@80%, 1+1@83%, 1+1@80%, 1+1@86% sn-%, pal 2min

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CLEAN FROM POWER POSITION + PUSH PRESS + SPLIT JERK *jerk both side
1+2+2@up to 77% jerk-%, pal 2min

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SNATCH PULL
2-3x3@+5kg today best snatch, pal 2min

Landmine Rotation: 3 x 10 each. Rest 60s.
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

For time

• 1,000-meter row
• 5 rope climbs to 15 feet
• 50 strict handstand push-ups
• 5 rope climbs to 15 feet
• 1,000-meter row

By Wodliiga

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
5/5 Single Leg Glute Bridge-Up
10 Glute Bridge-Ups w/:03 Pause at Top
10 Alt. 90-90 Hip Rotations
10 Cat/Cows
-Rest as Needed b/t Sets-

EMOM for 4 rounds:
1. Feet anchored situps
2. Dragon flags
3. (Weighted) Plank hold
4. Rest

5 Intervals

A1. 5-minute AMRAP
400m Ski
21 Burpees over DB
500m Row

A2. 5-minute AMRAP
40 Double-unders
8 KB clean and jerks @ 2 x 24/16kg
12 Toes-to-bars

A3. 5-minute AMRAP
400m Ski
21 Burpees over DB
500m Row

A4. 5-minute AMRAP
2 Rope climbs
8 Burpee box jump overs, 24/20″
16 DB snatches, alt @ 22.5/15kg

A5. 5-minute AMRAP
400m Ski
21 Burpees over DB
500m Row

Rest 3-minutes b/t intervals

Feel. These are intended as fast, hard intervals that are still sustainable for the 5-minutes and can be repeated with only 3-minutes of rest. This means finding a pace you can (barely) maintain through the interval (and recover in time for the next one).
On A1/3/5, pick a tough, repeatable pace on the ski, burpees and row. On A2/4, keep the work unbroken where possible, and rest and transition time short from movement to movement
Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement.