Every minute on the minute do 3 burpees then fill the remaining time with 60/40kg thrusters. Goal is to hit 50 total thrusters for time.

12 min amrap With Partner

Farmers carry 40m

Partner A does 20m, Partner B rests, B does 20m and A rests.

you can choose KBs, DBs or plate carry with fingers (dont take too heavy plates)

Score is total meters.

Rowing intervalls with partner

400m easy pace + 100m all out
300m easy pace + 200m all out
250m easy pace + 250m all out
200m easy pace + 300m all out
100m easy pace + 400m all out
500m all out

Use same "easy pace" every sets. All out is all out every sets.
Write down every set time. Not total time.

Midline Conditioning
3 Giant Sets of:
30 Abmat situp
30 Hip Extensions
30 second Hollow Hold
* A giant set is not for time, but move with purpose from movement to movement. After completing the cycle rest 2-3 mins before starting the cycle again.

For time:
50 sit ups
400m run with medball 9/6kg
40 push ups
400m run with medball 9/6kg
30 jumping lunge
400m run with medball 9/6kg
20 HSPU

6 rounds:

Row 30/20kcal
12 Wallball
6 TTB

Rest 2min

Go hard! All WB and TTB unbroken. Rest 2min between rounds. Scale if needed.

"Tri-Sprint Intervals V3"
5 Rounds:
AMRAP 4:
30/20 Calorie Row
30x10m Shuttle Sprints
AMRAP Cals on Bike/DU
Rest 4:00 between rounds

21-18-15-12-9-6-3 reps of:
Box Jumps
Burpees

*Run around the box after eaxh round

*At the 20 minute mark grab a team of 3 and go for max calories on a rower in 10 minutes.

EMOM 15
2-position hang squat clean@70-80%
(Above knee, under knee)