Back squat 8x5@80%

Gymnastics in pairs :)

4 x 2,5 minutes work / 1.5 minutes rest

2-4 rope climbs (1-2 for both, can be legless too)
10-20 m handstand walk / assisted hs walk / wheel barrow walk (Choose amount that is challenging for both but doesn’t take too much time)
Amrap DU’s

*You should have about a minute for DU’s.
*Can be done alone too with same reps if needed more challenge - less rest.

EMOM16
odd: 2 hang snatch + 3 ohs
even: 6-8 t2b

2 rounds
1:30 cardio
10+10 banded lateral side steps
10 banded air squats
10 banded hip bridges
10 alt leg v-ups
5 hang power snatch with barbell
5 front squats with barbell

5 rounds for quality

8 sumodeadlift
8 x single arm KB OH lunge (right leg, left hand)
8 x single arm KB OH lunge (left hand, right leg)

The lunges are done on the same spot, stepping forward and back. Focus on the quality of the movement.

you choose the weights.

On the minute for 15 minutes:

• Power clean and push jerk (65-85% 1RM)

2 x 3 Deadlift

• leave one rep in the tank
• rest 4 min btw sets

2 x 5 Deadlift

• leave two reps in the tank
• rest 3 min btw sets

Build to heavy 5 reps in 15 minutes
goal is to do 4-6 sets of 5 reps.

35 x Deadlift 60/50kg
35 x KB-Swing 24/20kg
35 x Push up (hand release)
35 x Clean and Jerk 60/50kg
35 x Pull Up
35 x Tater 24/20kg
35 x Box Jump
35 x Wall Climb
35 x Knees to Elbows
35 x Double Under
For Time
30min time gap

"Fight Gone Bad"

5 Rounds of:
1min Wall Ball
1min SDHP 35/25kg (Green - KB 28-36/20-24)
1min Box Jumps
1min Push Press 35/25kg (Green - DB 2 x 20-22,5/12,5-17,5)
1min Row (calories)
1min Rest