With partner 5 rounds for time of:

30 calories row
Overhead hold with a 20/10kg plate

You go, I go. Partner 1 rows while partner 2 holds a plate in a overhead position. Partner 1 can only row while the partner 2 holds the plate overhead. Change turns every 30 calories for a total of 5 rounds each.

10-8-6-4-2
Press @ 60%
Pistols
DB push ups
OHS (press weight)

4 rounds for quality:

4 Turkish get ups, alternate hands (you choose the weight)
6 overhead squats (70 % 1 RM)
8 strict toes to bar

Rest as needed. Aim to get each set unbroken.

to be completed in any order for time. Must complete all of one before moving on to the next.

50 TRX Reverse Lunges (25 per leg)
50 TRX Chest Fly
50 TRX SL Neutral Grip Row (25 per leg)
50 TRX Jump Squats
50 TRX Pikes
50 TRX tricep Extension
50 TRX Bicep curl
50 TRX Front plank leg straddles

If finished, note finish time and start in for another round

10-12 minute cap
15 minutes

5 Rounds of:

30 Wallball shots 20/14lb
5 OHS (raskas, haastava paino)
Rest 2 minutes

Kolme yritystä, merkkaa parhaan pelisi tulos!

5 rounds for time:

10 weighted pistol squats, alternating legs
30 m walk with 2 kettlebells on the front rack
40 m suitcase carry

Use challenging weights!

3 rounds for quality:

5 x ring dips (weighted)
7 x shoulderpress (70 %)
9 x kettlebell floor press, pick a challenging weight
12 x GHD /ab mat sit ups
2 min rest

5 Rounds for time:

20 Stick sit-ups
5 Thrusters (Pick a heavy weight!)

5 rounds for quality and minimum rest.

:30s ME Push press
:15s Rest
:30s ME Pull-ups
:15s Rest
:30s ME Double unders
:15s Rest