3-6-9-12-15
- DB Thrusters 2x20/15kg
- V-ups
- Burpees
Rest of the time DU's. Score is the amount of DU's

3-6-9-12....
- Row cal
- Box
- Abmat SU
- WB

5 Rounds (45min) for calories:

5 x 30s on / 30s off, total of 5min.
Rest 5min

DB Complex

TRX Complex

Curve Skateboard
Side Ski
Plate Jumps

Hibernate

For time:

Row 500m
unbroken sets of ring dips/push ups until you reach 100 reps
(row 500m between sets)

Row 500m
unbroken sets of t2b until you reach 100 reps
(row 500m between sets)

5X3 T&G Power Cleans + 5 Jerks (any style) – heavy but no misses, rest 2:00

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, mountain climbers

3rds(8)
8-12 kbs
8-12 dips
8 goodmornings

Power (16) 1 or 2
bench/strict 3x8
box squat 3x4
sumo deadlift 3x2

Metcon(13)
4rds
20 oh walking lunge 45/25
20 double unders/60 single unders

Metcon-comp(13)
2000m row
25 def hspu 45# plates

Finisher
50 ttp
stretch and roll

BS: 4x6

Complete as many rounds as possible in 5 minutes of:
60/40 kg Power snatch, 6 reps
8 Burpees, jumping over the barbell

Every minute for 10 minutes perform 4 power snatches.

Post loads used for each round.