*add plates/bench under feet to increase difficulty

superset with
50x lateral hurdle hops

3min rounds
18min

7 min AMRAP
20 x DU
5 x K2E

Partner 1 goes as partner 2 rests, then switch

6 stations:
Curve 0.04miles
Farmers Walk 6 steps forward, 6 backwards x2
Ski Erg 70m
Plate Walkover* x10 (stack 2-3 plates)
Rower 150m
Hurdle Lateral Jumps x10

4 min AMRAP per station, 1 min rest between

*pushup position, walk both hands onto plate then both hands off the other side= 1 rep

30min circuit

36min

This one not time goal.

5 rds

Row 25 cal
10 step over box with kettlebells
15 DB thrusters
20 ring dips

Heavy singles both hands

10 rounds:

30s. Wallball
30s. Burpee
30s. Rest

With a partner. 1 Person goes while the other rests, then switch
No more than 4 people at 1 station
Set up 4 TRX to save transition time

1

3 stations
10x KB Swing
10x Jumping Pullup
10x TRX body saw

4mins work:45sec rest/station

Then

2

3 stations
10x KB Sumo Deadlift
0.03miles on curve
5x TRX Sprawl (switch legs every round)

3mins work:30sec rest/station

28min workout

35min

5-3-1(-1)

One power clean + 2 split jerks
Lift every 20 sec for 4 minutes

EMOM 6
Tempaus polven päältä + nivusilta 1+1

EMOM 6
Tempaus pushpress + ohs 3+1