12min emom (4 rounds)

Touch and Go Power Clean

1) 6 reps @65-70% of 1rm
2) 4 reps @70-80%
3) 2 reps @80-90%

Load 3 bars if you can, so you don´t have to play with the loading.

Overall RPE 4-5

With partner for time:

50 HSPU
100 Calories row
50 Ring-dips
100 Calories cycling
50 Push-ups
200 Double-unders
50 Push-ups
100 Calories Cycling
50 Ring-dips
100 Calories row
50 HSPU

Timecap: 30 minutes

Accessory:
3-5 Rounds of:
20 Banded tricep push downs
20 Banded pull apart.

Extra:
Spend 10-20 min stretching/rolling!

Internal shoulder rotation fix

This one hurts. Sorry :)

Front Squat: 1RM. Rest 2:00

– Option: 5 x 5, adding weight if form permits.

00:00-15:00 min for quality
5 forward roll
20 hollow rock
3/3 cartwheels
5 pistol squat/side

Rest 3 min, then

10 min amrap
1 wall ball, 1 kb american swing 24/16 kg
2 wall ball, 2 kb american swing 24/16 kg
3 wall ball, 3 kb american swing 24/16 kg

Kettlebell Snatch +Kettlebell clean&jerk

How did it go?

BS: 3x10 (65-70%)
(Rest 2min between sets)

Team of two. AMRAP 22.
Split rowing and reps as needed. One working at time.

Row 2500m
75 thrusters 42,5/30kg
50 box over jumps 24/20"
75 backward stepping lunge 42,5/30kg
200 du´s

5x2 @85-90%

2 rounds for time:

2500 m run
1500 m row