Min 1: Row for calories (45 sec work)
Min 2: Double KB/DB hang cleans (45 sec work)
Min 3: rest

Partner A starts with row, partner B with cleans and then switch. Third minute always rest. So 7 rounds all together.

EMOM 10

On the same minute perform:

8 American swings + 8 wall ball shots

-you should have around 15 sec break each round, so scale as needed.

21 – 15 – 9
Wall Balls (20/14)
Pull-ups
Burpee
Kettlebell Swings (24/16)

(time cap: 12min)

TNG push press (floor)
5x5-8@good form

1) Sumo Deadlift:
5 x 2 for Speed @75%, every 60s
then
4 x 1 @85% for Speed-Strength, every 60s.

• Reset on each rep
• Beginner: 5 x 5, focusing on perfect execution. Try to go heavier than last week. Rest 90s.

Back Squat 7-6-5-4, AHAFA
Push Press 7-6-5-4, AHAFA

Alternate movements. Rest as needed, scale if needed.

Back Squat 3x6x60% and 3x1x90%

For time with partner

row 7000m

change athlete after every 500 meter

For time:
10 single-leg squats, alternating
5m handstand walk
20 single-leg squats, alternating
10m handstand walk
30 single-leg squats, alternating
15m handstand walk
40 single-leg squats, alternating
40 m handstand walk

20m Prowler Push x6.
During rest 5-10 Strict Pull-Up.