Bench press 2 RM, then 3 sets with 75% (choose reps)

For time

• 12/15-calorie Echo bike every minute
• Complete as many rounds as possible until failure or until you reach 20 rounds.

Warm Up
Banded Hip Activation + Band Pulls
then
1:00 easy - > :30 moderate
1:00 easy -> :30 mod/fast
1:00 easy -> :30 fast

Power Clean + Push Jerk Technique training/ barbell prep for 7-10 mins

Strenght

Power clean + Push Jerks 7-8 sets of 2+2 reps (20 min cap)
rest 1-1.5 min bwn sets

Intervals
5x per person, 3 person rotation
45-50s easy + 10-15 s sprint

Accessory Work/omatoimi
3 sets
50m double kb front rack walk or sandbag carrying on bear hug
10-15 strict knee raises
rest 1-2 min

Deadlift 4 x 8 reps

5 sets of Hip Thrust + Box Jumps
- Build to days heavy 8 reps
- After each set complete 3 High Box jumps 80/60cm
- Rest 2-3min btw sets

RestDay!

Partner workout (You Go , I Go)
3 sets (8 mins work / 3 mins rest)

40/35 calories row
30 box jump@60/50 cm
20 kipping pull up
10 syncro burpees

Pick up where you left off last round.
Goal: 4+ rounds during the 3 sets.

4 rounds for consistency:

From 0:00 min to 2:00 min: 15/12 cal row/ski + max goblet squats
From 3:00 min to 5:00 min: 20 sit ups + bike for calories
From 6:00 min to 8:00 min: 150 m run + max box jump step downs
From 8:00 min to 10:00 min rest

For time with partner

10 rounds (relay style)
6 Double KB squat clean @2x24/16kg
8 T2b

Then immediately into:

10 rounds (relay style)
6 Double KB push up
8 Box jump over @60/50cm

Then immediately into:

10 rounds (relay style)
6 Double KB burpee
8 Double Kb jerk

Timecap :35 mins

10 rounds

10 db snatch 17,5 kg
10 plate g2oh. 15 kg
10 goblet squat 17,5 kg
30 air squat
10 db hang clean 17,5 kg
20 ghd
1 min rest