1min on - 3min off x6, alternate between a and b:
a) 10 air squat - 10 dl (100 / 70 / 50%) - amrap lateral bar over burpee
b) 6+6 s.a. db thruster (22,5 / 15) - amrap row
Result: burpees + cals

Target: ~30s for amraps, tailor reps & weight accordingly.
90+% efforts from the start! Last ones almost 100%.

8-8-6-6

8-8-6-6

Warm Up
2 rounds
1min row or ski
1 min air bike or run
5-10 banded pass through
15 band pull aparts
15 ring row
15 goblet squats

Metcon
Emom 24 or 28
1) 10/12 cal row (max 45s)
2) 8-12 pull ups / ring rows
3) 9/11 cal assault bike (max 45s)
4) 8-12 wall ball shots

Accessory
3x15-20 Banded hamstring curls (green,blue,red)
3x6-12 wall facing hspu or box hspu
rest as needed

Snatch pull + hang squat snatch
- Light weight

1) Kick up to hand stand 4x(4+45s)
2) partner assisted ring MU or ring row MU, feet on a box 3x2

3 sets
30 sec banded goodmornings
15 sec rest
30 sec flutter kicks
15 sec rest
30 sec hs hold
60 sec rest

Rest day - what did you do?

Partner workout (You go I go)

3 rds for time:
22 C2B
16 HSPU
10 Heavy WB

REST 90s

2 rds for time:
22 Pistol squats
16 Bar over burpee
10 DL (130/90 kg)

REST 90s

3 rds for time:
22 m HS Walk / 22 shoulder taps
16 KB swing (32/24 kg)
10 Ring pull up / 6 rMU

REST 90s

2 rds for time:
22 GHD sit ups
16 push ups
10 + 10 sandbag lunges (Bear hug

3x5
- 3s pause at bottom
- rest 2min
- focus on front squat position