Metcon (distance)

With a running clock
6-5-4-3-2-1 minutes for max calories of:
Bike
Row

Accessory:

3 Rounds for quality

12-9-6 reps of:
Ring push-ups
Strict pull-ups on rope

rest 3 min

21-15-9 reps of:
Push-ups
Supine ring-row

Extra:
Spend 10-20 min stretching/rolling!

Strength (load)

Back squat, every 2:30 (10 minutes)
5 @ RPE7
5 @ RPE8
5 @ RPE9 + 1 repeat for max reps

”The DON”

For Time:

66 Deadlifts 50/35kg
66 Box Jump 24/20”
66 Kettlebell swings 24/16kg
66 Knees-to-Elbows
66 Sit-Ups
66 Pull-Ups
66 Thrusters 25/15kg
66 Wallball shots 20/14lb
66 Burpees
66 Double-Unders

Timecap: 45 minutes

Accessory:

Spend 20-30 minutes stretching

4 x E2MOM
6+6 double db top down bench press
- leave 2-3 reps in the tank

10 x 1,5min on / 2min off:

A) 15 air squat + 10 jumping lunge + 5 push up

B) 8/6cal moderate pace row + 4 burpee over rower

C) 10 box jump + 10 V-up

D) hard pace row

E) rest

power snatch
- find a heavy triple in 15min

3 rounds for quality:
6-8 + 6-8 front foot elevated bulgarian split squat
8-12 inverted barbell row/ ring row
3 dragon flag slow descent

”OPEN 20.2ish”

AMRAP12
4 db thruster 22,5/15kg
6 t2b
24 double under

Alt time with partner, also alt time front and farmers carry
3 times each one for both.
Front rack carrying x 40m
farmers walking x 80m

Push Press

3x10, use heaviest weight of Shoulder press

Send off 2:00