2 rounds

In 8 minutes:
1000/800m row
120 double under
AMRAP burpee to target

Rest 4min between the rounds

26min AMRAP

Person 1:
6 handstand push-up
6 strict pull-up
18 air squat

Person 2:
AMRAP shuttle run

Shuttle run is done as long as it takes for your partner to finish one round of movements. Then you switch.

For Quality

20-16-12 reps of:
Bicep curl
Db lateral raise
One leg kb deadlift
Side crunches
Russian twist

Rest as needed between sets

Defict Strict Handstand Push Ups

5-9: 3-2-2-2-2
10-14: 4-4-4-3-2
15-19: 9-8-8-7-6
20-24: 12-10-10-8-6

2"/1"

Bench Press

2 x 4 x 83%
2 x 3 x 88%
2 x 2 x 93%

30 min PK
600m row
30 lunges
10+10 s singel arm hang
30s HBH
30s ABH
1000m bike
150 rope jumps

3 rounds

2,5min AMRAP
2-4-6-8.. wall ball 20/14
2-4-6-8.. toes to bar

1,5min rest

2,5min AMRAP
2-4-6-8.. box jump 60/50
2-4-6-8.. sumo deadlift high-pull 42,5/30

1,5min rest

A) Box Squat
Build to a heavy 5 in 4 sets. Rest 2:00
- Parallel Box

B) Goblet Lateral Lunge
3 x 6 each. Rest 90s.

Rower Hamstring Curls: 3 x 8. Rest 60s.
+
- Active Straight Leg Raises x `0 reps each side
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

3 rounds for quality:
15m Double DB Walking Lunges 20/15kg (suitcase carry)
15 T2B
15 Back Ext.
- Rest as needed