1) Shoulder press 4x3x85%
2) Negative HSPU 4x4(5-10s Down)

AMRAP in 7 minutes

3 Thrusters (100/65 lb)
3 Chest-to-Bar Pull-Ups
6 Thrusters (100/65 lb)
6 Chest-to-Bar Pull-Ups
9 Thrusters (100/65 lb)
9 Chest-to-Bar Pull-Ups
If you complete the round of 9, complete a round of 12, then go on to 15, etc.

(OPEN 18.5)

For time

2 Rounds of
50 Double Unders
40 Air Squats
30 Wall Balls
+
3 Rounds of
40 Sit-ups
30 Back Extensions
20 DB Snatches 22,5/15kg
+
4 Rounds of
30 KB Swings 24/16kg
20 Calories
10 Pullups
+
5 Rounds
8 Box Jumps
4 Burpees
2 Wall Walks

Front squat 5x65%, 4x75%, 4x80%,4x85%

Front squat 5x60%, 5x65%, 2x5x70%

Back squat 4x75%, 3x4x80%

Deck of cards

6x 6min AMRAPs (2min rest between)

A) 30 Double Unders
10 Double DB Thrusters
10 Double DB Biceps Curls

B) 12/9 Cal Row
12 Wall Balls

C) 1-2-3-.. Burpees
2-4-6-... Situps
3-6-9-... Squats

D) 10 KB Swings 24/16kg
5x7,5m Shuttle Run
10 Box Jumps
5x7,5m Shuttle Run

E) 12/9 Cal. "Bike"
12 DB Snatches 22,5/15kg

F) 7 Jumping Pullups
7 Pushups
7 V-ups

EMOM 40
1) 10-15 Burpees
2) 15-22 KB Swings 24/16kg
3) 15-22 Goblet Squats
4) 45sec Plank Hold
5) 12-18 DB Snatches 22,5/15kg
6) 12-18 Wall Balls
7) 45sec Calories
8) Rest

Partner workout

25min AMRAP
20 double under
4 shoulder to overhead 60/42,5
6 front rack lunges 60/42,5
10/8 cal row

You go / I go full rounds