Partner workout; You Go, I Go

4 x 8 Min AMRAP (with 60sec REST between AMRAP's)

A.
4 Double DB Thrusters 2x 15/10kg
2 Devil Press 2x 15/10kg
5 Burpee Over DB's
Cash out: Row 8/6 Cal

B.
4 Burpee Box Jump
2 Medball Squat Jumps 20/14 lbs
5 Wall Ball 20/14 lbs
Cash out: BikeErg 10/8 Cal

C.
4 Overhead Reverse Lunges W/ plate 20/15kg
2 Strict Pull Ups
5 Hand-Release Pushup
Cash out: SkiErg 7/5 Cal

D.
4 KB Snatch 16/12kg
2 Wall Walk
5 Goblet squat 16/12kg
Cash out: Echo bike 7/5 Cal

10-8-6-4-2 KBS
2-4-6-8-10 Up&Down

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30-60sec Banded Walk video +
Squat Flow with a Plate video and/or Thoracic Flow video

250m Row, Straight Legs
250m Row, Straight Arms
500m Row
Then 2 rounds:
5 Medball Clean + 5 Wallball
1+1 Single Arm DB Press + Push Press + Push Jerk + Split Jerk + Windmill
10 Russian Twist (with DB)

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Thoracic Flow video and Squat Flow video

5-10min Row/Airbike/Bike
Then 3 rounds:
5+5 DB Snatch
3+3 Goblet Lateral Lunge video
1 Wall Walk video + 10 Wall Facing Shoulder Taps video
10 Hollow Rock

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10 Prone Banded Passthrough video + Kangaroo Flow video

CONDITIONING

3 rounds for time: 
7 Power Clean @70/50kg
21 Wallball

Overall RPE 4

Target <5min

Tailoring Options:
Decrease loadings to 60/40kg

CONDITIONING

4 rounds: 90sec ON, 30sec OFF (32min total). 

Start every round with 50-60sec on a Machine. You can choose 1-4 different machines, use them all or go by feel. Remaining time from 90sec:

A) C&J @50/35kg
B) Bar Facing Burpee
C) Front Squat @50/35kg
D) TTB

Overall RPE 3 to 4, not all out!

2-3 rounds:
10 Plate GTOH
10 Plate Kangaroo Squat
5+5 Plate Windmill video
10 Burpee to Plate

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Banded Shoulder Flow video

“Sweat fest”

EMOM x24 (6 rounds)

1) Airbike cal
2) Double DB Up&Down @22,5/15kg
3) DU 
4) rest

Overall RPE 3 to 4

Tailoring Options:
Decrease rounds→ from 6 to 5 or 4
Airbike→ Row or bike
DB Up&Down→ Up&Down
DU→ Practice DU

5 rounds for Quality:

5 Manmaker 22,5/15kg
15 GHD Sit-Up

RPE 3

Barbell Complex

6-8 sets, rest as needed:

Hang Power Snatch (above the knee) + 2 Hang Squat Snatch (above the knee) + OHS