Core:
1:00 hollow hold
1:00 arch hold
1:00 plank

Teams of 2:

3 rounds of:
40 wall ball 9/6
40 OHS 20/15
40 T2B

3 rounds of:
30 DB snatch 22,5/15
30 thruster 30/20
30 burpee over bar

3 rounds of:
20 DB goblet squat 22,5/15
20 hang power clean 50/35
20 C2B

Timecap: 35min

Teams of 3
120-90-60-30
Wallballs @9/6kg
Cal Row
12-9-6-3
Rope Climbs
*200 Meter Run as a team after each round

Rx+: Legless Rope Climbs
TIME CAP = 40:00
First round example: 120 wall balls, 120 cal row, 12 rope climbs, 200m run

Partner workout

20min AMRAP
A: 2 rounds of
3 ring muscle-up (or jumping / banded)
12 box jump 60/50
B: Row for cal for as long as your partner completes 2 rounds of A

Alternate between A & B

Standing Banded Abs
3 x 15. Rest 60s
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

2-3 rounds:

10 ring row
10+10 suitcase deadlift
20cal machine

4x intervals (A-B-A-B)

A) 4min EMOM
1. 40 DU + AMRAP air squat
2. Row

Rest 2min

B) 4min EMOM
1. 8-10 toes to bar + AMRAP box jump 60/50
2. Burpee to target

Rest 2min

Aerobic conditioning

6 rounds 60s work / 10s rest
1. Shuttle run
2. Russian twist / back extension
3. Farmer's walk
4. Box step-up 60/50
5. Shuttle run
6. Ring row

Alternate russian twist and back extension every other round

4 rounds
3 tempo chest to bar pull-up (31X2)
Rest 30s
6-8 ring dip
Rest 1,5min

Hand Snatch ( Käsitempaus )

3 x 2 x 40%, 3 x 1 x 50%

Squat Snatch

1 x 3 x 70%
1 x 2 x 75%
1 x 1 x 80%
1 x 3 x 75%
1 x 2 x 80%
1 x 1 x 85%
1 x 3 x 80%
1 x 2 x 85%
1 x 1 x 90%

Snatch Panda Pull

2 x 2 x 80%