2 Rounds:
1:30 Erg ( 1 min easy pace, 30 sec moderate/fast)
10 Slamball
5+5 Lateral bent press with small weight
https://www.instagram.com/reel/Cl1KYBmgdIZ/?igshid=YmMyMTA2M2Y=
4 Banded overhead squat. Without stick!)

Movement prep before workout:
2 rounds
100m run
10 wall ball

1) kick up to handstand 4x3
2) partner assisted ring Mu o r ring row MU 4x2

Emom5:
3 snatch balance

Focus on speed under bar.

5 rounds, each for time, of:
40 DU
10 Bar Over Burpees
5 Squat Cleans @65% 1RM
- Rest 1:1 btw rounds

Scaled:
60 Single Unders

Karen with a twist, TC 12 min
150 WB
OTM 5 Burpee, starting from 01:00
The person doing the WB at the minute will do the burpees. One person working at a time.

5 sets for quality:
2 rounds:
3 KB Gorilla Rows (2=1)
3 KB Deadlifts
3 KB Hang Cleans
3 KB Front Squats
3 KB STOH
- Rest 2min btw sets
M/W: 2x16/12kg

12 sets of Bench Press
3-2-1-3-2-1-3-2-1-3-2-1 @70%
Complete as 4 rounds of:
3 Bench Presses
Rest 1min
2 Bench Presses
Rest 30 secs
1 Bench Press
Rest 3 mins

5 rounds of:
300m Skillmill Run
10 Power Snatches @42/30kg
- Rest 2min btw rounds

'PARTNER WORKOUT'
AMRAP x 16 MINUTES
6 KB Goblet Alt. Box Step-Up @24/16kg and 61/51cm
8 Toes to Bar / Toes to Rings / Knee Raises
6/6 Single Arm KB Push Press
16 Box Jumps

*P1 starts the AMRAP, once they reach the Box Jumps...P2 can start the ARMAP. P2 Chases P1 the entire workout but can not pass them. So not a normal partner workout today!

5x3 Weighted Chin Ups
- Rest 2-3min btw sets