45-50 min basic conditioning, with a partner

Complete the work with a partner in turns (other one is working while other rests). You can divide the work as you like. This is NOT an all out work out. Keep the heart rates low(ish).

1 k Row
4 ropeclimbs
1 k Ski
10-20 strict pull ups /chest to bars
1 k run
15-30 ring push ups
20 cal on assaultbike

Pull-Up,
STOH (50/35kg).
Target <5min

EMOM 10
Power snatch + Squat snatch TNG
70-80% of 1 RM full snatch
-you can climb up or use the same weight
-no fails

Lunge Press 8+8,
DB/KB Row 8+8

Metcon (reps)

”Fight gone way bad”

3 rounds for max reps of:
1 minute of wallball shots
1 minute of sumo deadlift high pulls 40/30kg
1 minute of box jumps 30/24”
1 minute of push presses 40/30kg
1 minute of calories bike
Rest 1 minute

Accessory:
3 Rounds of:
10-25 GHD sit-ups
15-30 Hip extensions

Rest 90-120s. between rounds.

12min AMRAP:
Squat Clean Ladder: 5 Squat Clean.
Increase the weight by 5kg after every 5 reps. Rx'd starting weights (40/25kg)

Back Squat, heavy sets
5-5-3-2-2

For time
30 kettlebell ground to over head 32/24kg
21/18 cal row
20 kettlebell ground to over head 32/24kg
21/18 cal row
10 kettlebell ground to over head 32/24kg

TC 10 min

EMOM 15
Clean + Hang Clean + Jerk
Work up to a heavy

Metcon (no result, interval)

7 Rounds of:

1: 70m Shuttle run
2: 20/15 Calories bike
3: 16 Toes to bar
4: 20/15 Calories row

Accessory:

5 Rounds of:
10 Supine ring-rows
10 ”JM” press

Rest 60s between rounds