Bench press: 3x3

Clean + 2 x Front squat: x6

A.
Every two minutes, for 20 minutes (5 sets of each):
Interval 1 – Alternating Reverse Lunges with Kettlebells x 20 reps
Interval 2 – Strict Shoulder Press with Kettlebells or Dumbbells x 10 reps

B.
For max reps/calories:
2 Minutes of Assault Bike (for calories)
2 Minutes of Strict Pull-Ups
2 Minutes of Push-Ups
2 Minutes of Air Squats

DL: 3x5 (75%, 80%, 85%)

Warm Up: 100m Run, 10 MB Squats, 100m Run, 10 MB Lunges, 100m Run, 10 MB Sit Ups, 100m Run, 10 Burpees, Banded Hip Distraction

 

Focus 1: Back Squat

4 x 3 at 75% of your 1RM. Target a 10lb increase / week from last time.

 

Metcon: “Drunken Russian”

 Ladder down from 10-1 for Time

 KB Swings (55/35)

 Russian Twists (45/25)

 Burpees

 

Score: Final Weight Used/ Time

 

A1: 350m Sandbag Run 20/12kg
vila 2min
A2: 400m Sandbag Run 12/9kg
vila 2min
A3: 450m Med-Ball Run 9/6kg
vila 2min
A4: 500m Med-Ball Run 6/4kg
vila 2min
A5: 550m Run
vila 5 min x 2

B1: 100m Löp
B2: 12 Boxjump Over@60/50cm
B3: 6 Deadlift@60-70%
vila 90sek x 6

Warm Up: 2 Rounds – 200m Run, 10 Inchworms, 10 Depth Jumps, 10 Iron Crosses, 10 Push Ups, 10 Scorpions, 10 Side Lunges

 

Focus: Max Height Box Jump

 

Metcon: “Kelly”

5 Rounds for Time

400m Run

30 Box Jumps (20/14)

30 Wall Balls (24/20) 

 

Score: Height Jumped / Time

B1: 250m Löp
B2: 20 Deadlift@50%
vila 90 sek
B3: 250m Löp
B4: 15 Clean & Jerk@50%
vila 90sek
B5: 250m Löp
B6: 10 Squatclean@50%
vila 90sek x 2 varv

10RFT:

15 x Burpee
1 x Hill sprint (n. 100m)