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%

AMRAP 10
40 double under
20 sit-up
10 DB snatch 22,5/15

In the beginning of each minute perform 3 burpee over DB

Partner WOD
3 x 10 Min AMRAP (with 60sec REST between AMRAP's)

A.
375/300m Row

AMRAP
15m Double DB Overhead Walk 2x15/10kg
15m Double DB Front Rack Walk 2x15/10kg
15m Double DB Farmers Carry 2x15/10kg

B.
375/300m SkiErg

AMRAP
15 KB Swing 16/12kg
35 Single Unders

C.
18/14 Cal Echo bike

AMRAP
10 Plank Walk (on plate)
10 Ground to Overhead 15/10kg plate
10 Sit Ups

Person 1 Rows/Skies/Bikes the meters/cals
Meanwhile Person 2 does the AMRAP.
Switch after Person 1 have achieved it's station meters/cals.

Hatch squat. Week 4 Day 1