Mobility 25 minutes

"Metcon (reps)

With partner, AMRAP in 8 minutes of:
Partner 1: 800/700m bike erg
Partner 2: max reps weighted box step-overs
*Change turns when partner 1 is done with bike erg.

Rest 2:00 minutes

With partner, AMRAP in 8 minutes of:
10 DB Snatches, alternating turns
*6 Burpees every 2:00 min"

3 rounds for quality
10 Hollow body leg lifts
10/side Side over arch
20 Russian twists
10 Reverse hyper
20 Barbell side bends

30/25 Cal Row or Bike
10 squat snatches 40/30kg
30/25 cal same machine
20 wall balls

Time Cap 28 Minutes

AMRAP 12
3-6-9-12-… reps of

Toes-to-bar
Hang Squat Snatches 42,5/30kg
Box Jumps

Bodybuilding: 4-5 rounds

8-12 Db bench press
3-10 strict pull up
8+8 lunge press
8+8 Db row

Mobility 30 minutes.

EMOM for 10min
5 Power clean into power jerk
TnG weights

1a) Legless Rope Climb / Rope Climb: 4 x 1-2. Rest 45s.
1b) Strict HSPU or Pike Push-Up: 4 x 5-10. Rest 45s.
1c) L-Sit / Tuck Hold: 4 x 10-20s. Rest 45s.

• This work is for QUALITY, scale accordingly.

60%/2
65%/2
70%/2