1 set:
1:00 single-unders
1:00 rest
1:00 running-step single-unders
1:00 rest
1:00 double-unders
- more advanced members could try out doubles and triples

Find Your 5RM in 17 minutes.

Tempo Back Squat

3-3-3-3-3-3, every rep 1. sec on bottom.

Go Every 2:30

30:00 AMRAP (at a conversational pace) of:

• 500m Row
• 25 Thrusters @ 20/15kg
• 45-60s. HS Hold against the Wall

EMOM x 10

2 hang power snatch

Back Squat
Every 3 minutes

3-3-2-2-2

-building up and last double should be V*

Metcon (reps)
AMRAP in 12 minutes of:
1…2…3… Deadlifts
200m run between sets.

Choose a challenging weight for deadlifts.

Metcon (reps)
AMRAP in 12 minutes of:
1..2..3..4..5.. Power clean 80/50kg
15 Wallballs 20/14 after each set of power cleans.

Metcon (time)

6 rounds for time:
12 Deadlifts 80/50kg
6 Front squats 80/50kg

Timecap: 14 minutes.

Accessory:
3-5 sets of 20 weighted sit-ups

Metcon (no result, for quality)

EMOM for 25 minutes of:
1:) 2 Skin the cat
2:) Plank hold
3:) 14 Burpees
4:) Reverse plank hold
5:) Rest

Accessory: 10-20 minutes of stretching/mobility work on one area of body.