Every 3 min for 12 minutes (4 sets)
16/20 calories of rowing
8-12 wall ball shots @14/20lbs
rest 5 min
For time
64/80 calories of rowing
32-48 wall ball shots

Score is total time of intervals and "For TIme" part.
Let us know how many wall ball shots you did and how you felt about this metcon.
Goal is to row moderate/fast pace and go for unbroken set @ wall ball.
Time target each interval sub 1 min 30 seconds. Cap 2min each interval.
Time target "For time" part sub 6 minutes. cap 8 min .

For Time:
30-20-10
- Cal Row
- Hang Power Cleans 60/42kg
- STOH

Rest 5:00

10-20-30
- STOH 60/42kg
- Hang Power Cleans
- Cal Row

Goal: Have smart goal for the barbell movement. No more than 3-4 sets on either movement.

TC 35min

6 Sets Of Front Squat
Set 1: 3 @65%
Set 2: 3 @70%
Set 3: 3 @70%
Set 4: 3 @70%
Set 5: 3 @70%
Set 6: 3 @70%

• Rest 2:00 btw sets

AMRAP 7:
15m Broad Jump
300/250m Row
7 Burpees Over Rover

• Increase rowing pace each round.

Upper-back Triset: 3 x 10 each. Rest 60s.
- pass thru + facepull-apart + pull-apart = 1 set
+
- 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)

3 rounds
3+3 TGUs 24kg/16kg
5 pass troughs
3 wall climbs

TimeCap: 25 min

• 15 double unders
• 10 air squats
• 5 burpees

Lepoja.

On the 5:00 x 4:
20cal Row
15 T2B
10 Devils presses 2x15/10kg

20 reps deadlift, 90sek pause between sets.