AMRAP 35 With Partner. IGYG

100 Box Overs 24"/20" with Dumbbells 22,5/15kg
100 Dumbbells Burpees 22,5/15kg
100 Partner Assisted Weighted Sit-ups 22,5/15kg
60 Calories Echo Bike

4 rounds

10-15 each side Seated Shoulder External Rotation
10-15 Seated Band Face Pull
10-15 9090 Overhead Raise
10 - 15 Single Arm Banded Lateral Raise

For 30min rotate A & B with partner
A) Easy row
B) 3 rounds of:
4 goblet squat 24/16
6 box jump 60/50
8 KB swing 24/16

*Keep steady pace through workout

3 rounds
10-12 strict pull-up
max. reps push-ups
Rest 2min

Push-up can be weighted / deficit

22 Minutes for Quality:

10 + 10 Banded Lat Pull Down
12 RDL /w Dumbbell´s
20 Hollow Rocks

4 rounds for time
12-10-8-6 deadlift 100/70
40-30-20-10 sit-up
100-80-60-40 double under

(Light)Barbell Challenge

Barbell 40/30kg

focus on eccentric movements - slow down
(dl, press, row, floor press)
rest - when needed

50 Deadlift
50 Hang Muscle Clean
50 Strict Press
50 Back Squat
50 Bent Over Row
50 Narrow Grip Floor Press
50 Front Rack Alt. Lunge

3x5-8 Strict Ring Dips

EMOM x 5 MINUTES
4 Strict Press
Into
B)
EMOM x 4 MINUTES
3 Push Press
Into
C)
EMOM x 3 MINUTES
2 Push Jerk
Strict Press is Light for all sets, Push Press is Moderate for all sets, and Push Jerk is Moderate-Heavy for all sets.
RPE 7
Option: Technique practice.

5 X 60 %
3 x 5 X 70-80%