3x8
@72-78%
Rest 2min...

1a) Close Grip Floor Press: 5 x 5, adding weight each set. Rest 45s.
1b) Close Grip Chin-ups: 5 x 5. Rest 45s.

Options: Add weight, bodyweight, Partner Assisted

12x
60s. ON / 90s. OFF
(6x Row + 6x Ab)

40 Min EMOM
Alternate
1. 15 thrusters 40/30kg
2. 10-15 pull ups
3. 10 Burpee box jumps
4. Rest

For time

30-20-10
Overhead squat 45/35kg
Toes to bar

Single Leg Squat

5 x (5+5)@AHAFA

btw sets 3 high box jumps

with your partner in crime, for time

in turns, as a relay
5 rounds 50 DU + 20 m handstand walk

Scale to 25 DU (singles are no reps) + 60 m bear crawl

Other partner rests while other one does the work.

EMOM 12

(1) EMOM 3

5 Touch and Go Power Clean & Jerk, start medium and add weights if feeling good

(2) EMOM 3

4 Touch and Go Power Clean & Jerk, countinue and add.

(3) EMOM 3

3 Touch and Go Power Clean & Jerk, continue and add.

(4) EMOM 3

2 Touch and Go Power Clean & Jerk

15min EMOM:

7/5 cal airbike + 5 burpee box over (facing the box)

These are on the same minute! You should have 10-15sec to rest on each minute. Keep a steady pace, but this can get pretty spicy in the end. We repeat this workout for 3 weeks with progression.
(note: scale the calories to match your fitness level and equipment. It differs to use Echo bike vs. Xebex)

AMRAP 7
3 C2B
3 thrusters 40/30
6+6, 9+9…