5 Rounds

Everyone rows 100m each round. Try to stop counter on 100m. The total number of meters off of 100 +/- in all rounds is the number of push-ups and sit-ups you have to do at the end of the 5th round

Start up(14)
stretch 4 mins

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

3rds(8)
10 pass through
10 pvc oh squat
5 handstands or kick up att

Metcon/Metcon-comp(15)
400m run
50 ohs 95/65 -75/55
30 hspu(mod as needed)
50 double unders x3 singles
400m run

Finisher
2 min samson stretch
30 w raise
100 flutter kicks

8x1min ME Rowing (2min rest)
+
4x20sec stegrande (1:20min totalt)

Bonus Core
3 Rounds
10 Strict TTB
10 Back extensions
10x(V-ups + Knee-Hugs)
5 Strict TTB
5x(V-ups + Knee-Hugs)

5x2 @ 90%

10min AMRAP:
15/13cal Row
15 Burpees

5 minute rest

9min AMRAP:
12 DB snatch alternating (6+6) 30/20kg
12 Box jumps 60/50cm

4 minute rest

8min AMRAP:
9 Power cleans 43/30kg
9 WB 9/6kg

3 minute rest

7min AMRAP:
6 KBS 32/24kg
60 DU

2 minute rest

6 minute AMRAP:
3/2 Rope climbs (1 legless)
3 HSPU

AMRAP 20 minutes
5x Deadlift 80/50kg
10x Bar facing burpees
15x box jump 60/50cm

For time:

5 rounds of Cindy
1 DT
4 rounds of Cindy
1 DT
3 rounds of Cindy
1 DT
2 rounds of Cindy
1 DT
1 round on Cindy
1 DT

*Cindy: 5 pull-ups, 10 push-ups, 15 squats
*DT: 12 deadlifts, 9 hang power cleans, 6 push jerks 70/50kg

100 DU

Start up(14)
stretch 4 mins

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

2rds(8)
10 plyo jump
8 deadlift(bar)
6 toe to bar/knee to elbow/ttp
4 clean and jerk(bar)

warm up clean and jerk(5)

Metcon/Metcon-comp (15)
For time:
15 burpees over the bar
5 clean and jerks 205/125-145/105
12 burpees over the bar
4 clean and jerks 205/125-145/105
9 burpees over the bar
3 clean and jerks 205/125-145/105

work up to hvy clean and jerk 3x1(6)

afterburner
5/10/15 suicides x5

Finisher
2 min hamstring stretch
25 cuff iso
50 double crunch

NYT SAATANA NOPEUTTA!

EMOM 12

start at 60% jerk 1 rm, climpping.

1 power clean + 2 fs + jerk