Superset x 4 work sets

Seated DB Shoulder Press x 8 3s down
Rest 60s
Band Face Pull-aparts x 20
Rest 60s

3 rounds for time;
250 Meter Row/ski/500m bike
15-12-9 Toes To Bar
200m run
10-20-30 Total Renegade Rows @2x22,5/15kg

Rx+: 9-6-3 Bar Muscle-ups instead of T2B
Timecap: 12:00

Extra:
Push-up: 3 x Submax sets. Rest 60s

Superset x 5 rounds!

Floor Press x 5reps; 3s down
Rest 1:00
Strict Chin-Up x 4-6 reps
Rest 1:00

Press: Build to heavy 5 over 5 sets. Grip your choice.
Chin-up: Weighted, CTB, regular, partner assisted, negative x :15/round, ring row

Rästi

Partner workout

4 rounds
50 double under / 75 single under
14 syncro DB hang power clean 2x17,5/12,5
10 syncro burpee box jump over

work = rest (1:1)

Bar muscle up
- kip swing/ hips to Bar
- banded bmu
- low bar jumping bmu

AMRAP 10 for quality
1-2 bmu
1 + 1 heavy TGU
10 + 10 weighted side plank rotations

A)
DB Squat Jump + Box Jump
4 x 3. Rest approx 1:00
- 1 Squat Jump + 1 Box Jump = 1.

B)
Hang Power Clean
5 x 2 every 60s.
- medium load, good form, no fails

21-15-9
db snatch 22,5kg/15kg
Deadlift 100kg/75kg
T2B

Teams of 2

Split anyhow. Run together.

1400m run
60 Db snatch
40 Power cleans 50/35
1050m run
60 T2b
40 Front squats 50/35
700m run
60 Pull ups
40 Squat cleans 50/35
350m run
60 Wallballs
40 Thrusters 50/35

Cap 36min.

Then 2 rounds of
- 10 leg swings R (front to back)
- 10 leg swings L (front to back)
- 10 leg swings R (side to side)
- 10 leg swings L (side to side)
Then 2 rounds of
- Side high knee karaoke drill 10m e/s
- 10m Over the hurdle
- 10m Knee to chest
- 10m Figure four
- 10m Samson stretch

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Track/ bike

10 x 100m 1:1 rest

or

swimming practice 20 min

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• try to hit same time every time
• rest equal time to your work time
• mark all 10 efforts times up