For time
30/24 calories of air bike
30 ghd sit ups
30/24 calories of air bike
30 pull ups
30/24 calories of air bike
60 wall ball shots
30/24 calories of air bike
30 pull ups
30/24 calories of air bike
30 ghd sit ups
30/24 calories of air bike

This is our longer piece for this week. On bike keep moderate pace ( good target sub 2.30 each time) so for the men
its about 13-15 calories per min pace and women 10-11. On last bike you can drive faster because there is nothing
left to do in metcon
Ghd sit ups steady pace and try to go for unbroken on first set, maybe cut it for 2-3 sets with short rest.
Pull ups and wall ball shots done in 2-4 sets with smart breaks in. Find your smart way to split sets in this amount of
reps.

Wendler program Shoulder Press
First count 90% of 1rm Shoulder Press. add +2.5kg since last time you did this.
3 reps @70% of it (90% of 1rm)
3 reps @80% of it.
Max reps @90% of it.
rest 2-4 min bwn sets.
Get those first 2 sets with solid and strong and prepare your mind for all out set.

then 2 rounds of :
50 single unders
20 plate hops
10+10 plate halos
10 goblet squat
5 inch worm with push up
10 tuck ups

Metcon
ANNIE for time:
50-40-30-20-10 reps of
Double unders
Abmat sit ups

LAUANTAI
2-3 min light cardio
1+1 min glute smash with roller
1-2 min adductors/hamstring smash with roller
1-2 min v-sit strech
1+1 min piriformis strech

Tall Cleans + Jerk Balance 3 sets 2+2 reps @30-40% of 1rm clean&jerk
rest 1.5-2 min bwn

Power Clean + Low Hang Squat clean + Split Jerk
3 sets 2+1+1 reps @55-65%
3 sets 1+1+1 reps @70-80%

Strenght
Wendler program
Deadlift, add +5kg compared last time did this.
3 reps @70% of it (90% of 1rm)
3 reps @80% of it.
Max reps @90% of it.
rest 2-4 min bwn sets.
Get those first 2 sets with solid and strong and prepare your mind for all out set. Remember safety.
target on last set 5-10 reps.

AMRAP 13

12 Power Clean 50/35kg ( teen 45/30kg)
6 Ring Muscle Up
30/21 Cal Echo Bike
4 Ring Muscle Up
50 Double Unders
2 Ring Muscle Up

After running warm up for workout 2
2 rounds
30 single unders
10 ring row
10 scap pull ups
5 kip to swings
5+5 single arm db front rack squat
5+5 single arm press
5+5 single arm sots press
10 banded pass throughs
10 barbell ohs
then 1 set
3-5 pull ups
2-4 c2b pull ups
4 ohs @wod weight
3+3 single arm ohs

WOD
3 rounds for time
10 c2b pull ups
10 OHS @25-30/35-40kg
30-50 double unders
rest 5 min
3 rounds for time
10 pull ups
5+5 Single arm DB OHS @12.5-15/20-22.5kg db
30-50 double unders

Go for 1-3 sets on c2b depending you ability to do these. Choose the OHS weight that rounds could
be unbroken.
Keep Double unders rolling, try to get it done in 1-3 sets.
time target on each set sub 6 mins, cap 8min.
Score is total time of both sets.

RUN
200m run (target 40-50 seconds)
1 min rest/walk
400m run (target 1.30-1.50)
1 min rest/walk
600m run (target 2.15-2.45)
1 min rest/walk
400m run (target 1.30-1.50)
1 min rest/walk
200m run (target 40-50 seconds)

Score is total time. Run should be pretty fast but not sprints, we are going for next metcon after this first one.

Gymnastic capacity
Warm up after rowing metcon
2 rounds
3 inch worm with push up
3 pike push ups
10 alt leg bodyweight rdl
10 alt leg v.ups
:20 HS Hold
before starting 1 set of 2-3 shspu

5 times max reps
Strict HSPU
Rest 1.5-2 min bwn sets

Put the total reps on result area and comments below the amount of reps in sets.

4 rounds
3 tall clean + 3 split jerk

Row progression week 2
7 sets:
1min at 2K test (or fast) pace,
1min at easy (active recovery) pace
No add'l rest b/t reps or sets
Total: 14min
Score total meters.