6min partner workout
 - 60 hang power clean + amrap of thusters 50/35kg

EMOM x30

1) monostructural
2) 5 stoh
3) rest or core of your choice

AMRAP 9:00
1 Squat Clean @60/43kg
1 each Front Rack Reverse Lunge
1 Burpees
2 Squat Clean
1 each Front Rack Reverse Lunge
2 Burpees
*continue adding one more Squat Clean and Burpee each round, Lunge stays constant
Goal: round of 8 or more

Rx+: 70/47kg

Extra:
Rower Hamstring Curls: 3 x 4-6 3s in 3s out. Rest 60s

For time;
20/16 Cal Row/Bike/ski
30 Front Squats @70/50kg
40 Box Jump Step-downs @60/50cm

Rx+: 85/60kg
Front Squats taken from floor.
TIME CAP = 8:00

Extra:
Rower Hamstring Curls: 3 x 4-6 3s in 3s out. Rest 60s

8 Rounds going every 4th Min (32 Mins)

A. Run 400m + 10-15 hspu

B. Row 400/350m + 10-15 c2b

Plank Hold 5 minute

Squat Hold Bottom Position 5 minute

5 Rounds For Time:
15 Strict Pull-ups
30 Sit-ups
400 Meter Row
50 Double Unders

Rest 2 Minutes

Back Squat
10x 1,5min
5 Back Squat

*This should not be super hard.

Try to find a weight that you can do all sets with good effort and form.

2 x 7 reps, per side

3 Rounds for quality
30 s. L-sit
5 x Barbell roll out
5 x Lateral raise , right
5 x Skin the cat
5 x Lateral raise , left