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
15 cal row
Remaining time max rep alt. DB snatch (YGIG)

AMRAP4
-18cal AB
-18cal row
-18cal ski
-AMRAP burpees

*Repeat 4min AMRAP’s until you hit 70burpees combined. 1min rest between AMRAP’s.

4 rounds, 30sec on/30sec off (24min)
-ergo of your choice
- wall ball squat clean
-ergo of your choice
-1-Arm DB devils press
-ergo of your choice
-1-arm DB squat clean thruster

Peaking 4
Päivä 8

A.1) Power snatch + Dip snatch
1+1 ~10min

B.1) Low hang snatch +ohs w/pause atg
6×1+1 @75%

C.1) Low Hang power clean
6×2 @75%

D.1) Clean grip romanian deadlift
5×5 very heavy

E.1) Strict press
5×3 @75-80%

Deadlift 5rm
+
Strict pull ups 3xMax

6x
Start new every 6th minute

A) 1K Row
B) 1K SkiErg
C) 60/48 Cal Echo Bike / 2K BikeErg

”Drago”
100 KB swing 24/16kg
200 RKB swing
Every time you drop KB
5 Burpees
10 push ups
15 squats

Emom 40’
1 min: 15 Russian Swing @24/16
2 min: 20 Deadlift @24/16
3 min: 12 Goblet Squat @24/16
4 min: 20 Sit-Up
5 min: 50 sec Plank

AfterParty
50 m Plank Lateral Crawl