Partner workout

25min AMRAP
Person 1:
3 rounds of "Cindy"
5 pull-up
10 push-up
15 squat

Person 2:
Does shuttle run

When person 1 has completed 3r of Cindy, they switch and continue this way 25min

For Time:
200m Skillmill Run
1 Rope Climb 4m
200m Skillmill Run
2 Rope Climbs
200m Skillmill Run
3 Rope Climbs
200m Skillmill Run
4 Rope Climbs
200m Skillmill Run
5 Rope Climbs

Scaling option:
1 Rope = 4 Pull-ups

AMRAP 12:
20/15 cal Row
20 KBS 24/16kg (US)
40 DU

Rest day - what did you do?

A) Row Intervals
10 x 20s hard/40s easy.

B) Bike/Ski Intervals
10 x 20s hard/40s easy.

Both A/B should be tough but CONSISTENT. This is week 3 of a 4 week progression.
A/B can be done as B/A also.

C) Sandbag/Stone Carry
3-5 x 30m with heavy weight

500/400m Row
50 HSPU
500/400m Row
50 T2B
500/400m Row

(Time cap: 15min.)

Rive ja työntö

5 sets of Clean & Jerk
Set 1: 5 @65%
Set 2: 3 @70%
Set 3: 3 @75%
Set 4: 2 @75%
Set 5: 2 @80%
- Done as singles
- Rest 2-3min btw

3 Rounds For Time:
600 Meter Run
50 Wall Balls 9/6kg
20 Single Dumbbell Devil Presses 22,5/15kg

On the minute for 20min
1. 2 power snatch
2. 1 hang snatch + 1 snatch
3. 1 snatch + 2 overhead squat
4. Rest

Start 50% 1RM snatch, you can add weight after full round