Partner Workout
Every 6min x 8:
400m Run (together)

AMRAP in time remaining, IGYG -style...
5 Pull-ups
10 Push-ups
15 Air Squats

• Continue each amrap where you left off.
• Score: number of total rounds, comment extra reps.

EMOM 12:
Odd: 20-30 DU
Even: 5-10 T2B

5, 4, 3, 2, 1min:
- Two different cardio of your choice, alt. each interval
- 1st minute of each interval RPE 7-8, except last 1min interval
- Rest 1min btw intervals

———Rest 3:00———

3x (5min ON machine of choice, 2min Rest btw)

Score: meters

Flow: 5min cardio 1, Rest 1min. 5min cardio 2, Rest 1min. 4min cardio 1, Rest 1min. 4min cardio 2, Rest 1min. Etc.
Goal: Maintain your paces thru the whole workout. Same fast pace in the beginning of each interval and then drop to your zone2 and stick with it.

2 sets for time:
2 Rounds:
15 Wall Balls 9/6kg
10 T2B
15/12cal Row
10 T2B
- Rest 1:1 btw sets

4 rounds:
10 Wall Pushing Banded Hip Flexor March (2=1)
10 Single Leg Glute Bridge L+R
10 Alt. Seated Leg Lifts (band assisted if needed) (2=1)
15 Reverse Hypers
- Rest as needed btw movements

3 sets:
10 Split Stance Squats L+R (push knee forward)
10 Double DB Bicep Curls
1min Side Plank L+R
10 DB Skull Crushers

2 sets w/ empty barbell:
10 Snatch Presses
3-5 OHS
3-5 Heaving Snatch Balances
3-5 Snatch Balances
3-5 Drop Snatches
3-5 Tall Snatches
- Rest as needed btw movements

2 sets @35-50% of 1RM Snatch
3-5 Snatch Deadlifts + Shrugs (relaxed arms)
3-5 Muscle Snatches
3-5 Power Snatches + OHS
- Rest as needed btw movements

2 sets:
3-5 Snatches @50%
- Rest as needed btw sets

3 Sets:
10 DB Lat Pullovers (bench supported)
10 Seated Double DB Zottman Curls
10 Seated DB Skull Crushers
- Rest as needed btw sets

6 sets:
1 Power Clean + 1 Front Squat + 1 Squat Clean @80-85% 1RM Power Clean
- Rest 2-3min btw sets

4 Sets:
1 Pause Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 2 Cleans @70-80% 1RM Clean
- Rest as needed btw sets
- Pause for 1sec at the top of Clean Deadlift to Mid Thigh