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.

Strenght
Wendler program Bench Press
First count 90% of 1rm pause becnh press done by couple weeks ago. Then
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 and if you dont have friends around use safety bars if possible.

Strength

3*3 Muscle snatch

5*1 Pausing hang snatch+ Overhead squat

Workout

Every 5 mins for 4 rounds

15 OH squat 30/42.5
30 press ups
60 sec erg for distance

The aim is to complete a round within 3 minutes. Scale as necessary to allow for this.

3 rounds
10/8 cal bike or row
10 passthroughs
10 air squats

Stamina squats
EMOM x 12
Min 1: 6 backsquats
Min 2: 3 front squats
Both squats to be done at 50% of 1RM backsquat

Banded Overhead Triceps: 4 x 25. Rest 60s.
+
- Global Foam Roll Thoracic Spine x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)