In teams of 2 for 40 minutes:

AMRAP 40 min

800 m row
10 partner burpees (synchro)
800 m row
20 partner push ups (with clap)
800 m row
30 partner sit ups with med ball
800 m row
40 double unders (both)

Share the work as needed.

Front squat x 5
single arm Shoulder Press x 5+5
single arm bent over row x 5+5

rest as needed

EMOM x7

3 Double KB Deadlift
3 Double KB Hang Clean + Jerk
3 Double KB Front Squat
3 Box Jump

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Handstand Shoulder Opener video

Optional Accessory
GYMNASTIC STRENGTH

3 rounds, rest as needed between:

10 Plate Sit-Up + 10 Hollow Rock

RPE 3 to 4

Optional Accessory

STRENGTH

3 rounds, rest as needed between

1) 10+10 DB Lateral Raise video
2) 10+10 Meadows Row video or DB Row

RPE 3+ to 4

Optional Accessory

CONDITIONING

With nose breathing only:

5min Row
5min Ski
5min Airbike

RPE 2-3

Penkki 3x3x80-85%
Dippi 5x5
Vipunostot sivuille 5x12-20

EMOM 40
1) BikeErg / Echo Bike
2) SkiErg
3) Row
4) Rest

Start with a cal of your choise and try to add 1 cal each round

Teams of 3
Athlete 1 Run 300m (käytävä)
w/sandbag
Athlete 2 performs an amrap of
2 x Rope Climbs
6 x HSPU
12 x Pistols alt
Athlete 3 performs an amrap of
Squat snatch (60/40)

EMOM 10

2-3 Rope Climb

8 OHS

40% 1 RM OHS