45 min PK
1000m machine
30s hang
10+10 pallof press
20 light kb swings
20 steps lunges
1000m machine
100 rope jumps
3+3 light TGU
1 min in the bottom of squat

Rest day - what did you do?

6rounds: 30s On / 30s Off

1) DU
2) sit up
3) Db snatch
4 ) plank hold

3rounds

8+8 Db press
8+8 suitcase deadlift
16 banded pull apart

3 x 3 @85%
*rest 60-90sec

Partner "Holleyman"
30 rounds
5 wall ball 20/14
3 handstand push-up / box HSPU
1 power clean 100/70

You go, I go
Full rounds (15 rounds/each)

Clean 10x3x70%

Speed work, rest 2min between rounds
A1) hang power clean 3x4x65%
A2) skater jumps + box jump 3x3 (2+1)
A3) push up drops 3x4
A4) squat jumps with wall ball 3x4

Warm up
3 rounds
1 min ski or row
10 gtoh + halo
10 goblet squats
2+2 tgu

Strenght
Push press 10-8-7-6-5 reps @60-66-72-76-80%
rest 1.5-2 min bwn sets
Ring Push Ups 3x8-12 reps
rest 2-2.5 min bwn set

Metcon
4 rounds for time with partner
30 american kb swings @24/16kg or kb swings @20/28-32kg
30 wall ball shots
60 medball ukraine twits
you go, I go!