Rest day - what did you do?

In teams of 2:
Buy In 2000m row/ski erg or 4000m bike erg
Then,
4 Rounds of:
80 Double Unders
40 Wall balls @9/6kg
20 Squat Cleans @60/43kg
10 Bar facing burpee
*One person works. Split as needed.
Timecap: 35 mins

A) 4 rounds
4-4-3-3 push press @70-85% 1RM
Rest 30s
8-10/side one arm supported DB row
Rest 1,5min

B) Accessory: ring holds
On the minute for 9min
1. 15-25s ring support hold
2. 15-25s ring bottom hold
3. Rest

Superset x 4 rounds

Close Grip Push-Up x 8-10
Rest 60s
Plate Front Raises x 12-15
Rest 60s
Add weight on the back for push-up if possible.

Tall Clean 3x4x40%

Treeni 2
Warm up
2 rounds
2:00 cardio (increase pace each round)
21 plate hops
7 gtoh with plate
7+7 suitcase deadlifts
7+7 single arm push press
10 scap pull ups
:20 Wall Walk Hold + 20s side plank hold R/L

Strenght
Push Press Training 7-5-3-7-5-3 reps
Perform 3-5 box jumps right after (sharp)
rest 2 min bwn

Strenght
Deadlift Training 7-5-3-7-5-3 reps
Perform 6-10 push ups right after
rest 2 min bwn

Cool down
3-5 min light cardio

AMRAP 8 of ascending reps:
2 Burpee Box Jumps (60/50)
2 Squat Cleans (60/43kg)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
And so on adding 2 reps each round.

Score = total reps completed
Beginner: Sub Russian Swing for Squat Clean

Extra:
Pidgeon stretch on box 2x30"/side

"Fran"
21-15-9

Thruster 42½/30kg
Pull-Up

TC: 10min

Joulupäivän ultimaattisen hauska ja nautinnollinen, hermostoa herättelevä ja sydäntä sykähdyttävä pidempi paritreeni.

Teams of 2

Buy in:
1000m run

Then

20 rounds ( 10 each)
4 t2b
4 push ups
4 pull ups

Pieni breikki ja sitten seuraava sheikkaussetti:

150 Wall balls
100 squat snatches
80 deadlifts
60 abmat sit ups
40 burpees
20 pistol squats
40 burpees
60 thrusters
80 squat cleans
100 dumppel snatches
150 box step overs

Split as needed

Cash out: 1000m run

Focus on tech and speed