Metcons

Alpha:
12 Deadlifts 60/40kg
9 Hang Power Cleans
6 STOH
- rest 2 min

Beta:
7 m Front Rack Walking Lunges
7 Burpee Box Overs
7 m FR WL
7 Toes To Bars
- rest 2 min

Alpha
- Rest 5 min (long rest)

Beta
- rest 2 min
Alpha
- rest 2 min
Beta

“½ Cindy”

10min AMRAP:

5 Pull-Up
10 Push-Up
15 Air Squat

Push this one hard. Target >13 rounds. Scale if needed.

3 rds for time:
15/13cal Row
10 Ring dips
20 Abmat sit-ups

14min EMOM:

1) 10m KB Front Rack Walking Lunge
2) 1-5 MU or Bar MU

Go by feel. Scale if needed.

Strict double KB presses 4 x 10 as heavy as form allows

EMOM 10
30 seconds of farmers carry
2 X 24/32

Squat snatch
10 sets of 3
2 second pause in the catch.
If you miss a lift, do it again.
Do not exceed 70% of 1RM

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
20 jax
20 mclimbers
20 heels to rear

Metcon/*Rx(20)
on the 4:00 x5
400m run
15 mb sit-ups 16/12-*20/14

gym goat(7)

ft squat(12)
3x3 across @70% of 1rm

Finisher
2 min IT stretch
40 v-ups

20 min run at 7% incline

Bench press Wendler 531 week 1