Outdoor partner workout

Buy in: 500m run and 700/600m row (switch)
Then
3 rounds
80 plate ground to overhead 15/10
60 A-jump
40/side mountain climber
Cash out: 500m run and 700/600m row (switch)

Both do run & row in the beginning and at the end of the workout. Share other movements with partner.

Front Squat or Back Squat
5 x 3

Goal To Keep Same Weight All Sets

3 rounds:

10/10 Leaning single arm lateral raise - ygig per hand 10 DB triceps extension
10 ring bicep curl

Liikkeet parin kanssa ygig.

EMOM 25

• Burpee Box Step Up 50cm
• 9/10cal Machine
• Rope Jump
• Sit Up / T2B
• Rest

3x1@80%, bs-%, rest btw sets 3min

2x3@barbell, 2@up to 70%, 2x2@75%, 1@80%, sn-%, rest btw sets 2min

Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2 rounds
:20+20 sec of kb bottom up carrying (90/90)
10 scapula pull ups + 10 kipping + hanging until 30-45 sec
:30-45 Front leaning on rings
then 2-3x

6-10reps of tempo bench press, go up on weighs
6-10 american kb swings , go up on weights

Strenght
Bench Press 4x8 reps@65-70-75-80% of 1rm
perform heavyish american kb swings after bp set x 10 reps @20-28/28-36kg
rest 2-3 min bwn sets

Skill/Condtioning
emom 8
odd: 20-30 seconds of drag rope /double unders + 5-10m hs walk/1-2 wall walks
even: 20-30 seconds of drag rope / double unders + 1-2 rope climbs ( if going for 2 climbs, jump rope x 20sec)

Metcon
Emom 24/28/32 (6-8 rounds)
1) air bike x 45 seconds
2) alternating rounds weighted box step overs / front rack walk lunges with 2 db's x 30sec
3) ski erg x 45 seconds
4) alternating rounds bar muscle ups and burpee c2b pull ups / pull ups x 30 seconds (split MU in 2 sets and burpee+pull ups in 1 set)

target calories for ab are for men 10-13 and women 8-10
target calories for ski are for men 11-14 and women 8-10

7 sets:
3 Hang Power Cleans (from below the knee)
- All of these sets are ment to be challenging. Start around 70-75% and build to a weight where you don't miss, but its not easy!
- Don't drop the bar btw reps
- Rest as needed btw sets

8:00 Mobility + Core Workout
9:00 Snatch technique

16:00 Basic Endurance CrossFit
17:00 Mobility / Shoulder Accessory
18:00 Clean & Jerk Technique

On a 2-minute clock:
25 front squats 50/35
Max cal row in the remaining time
Rest 2 minutes

On a 2-minute clock:
20 push presses 50/35
Max cal row in the remaining time
Rest 2 minutes

On a 2-minute clock:
15 thruster 50/35
Max cal row in the remaining time
Rest 2 minutes

On a 2-minute clock:
10 squat clean thrusters 50/35
Max cal row in the remaining time

Your score is the total number of cal accumulated.