Metcon (quality)

For quality & min rest:
3 Rounds of
15 Box jumps 30/20”
15 DB push press, heavy

Accessory:
3 rounds of:
10 DB Bench press
10 DB Renegade row
5/5 Seated 1-arm DB press

Rest 1min between movements.
Choose moderate/heavy weight.

7 rounds for total reps of:
30 Seconds x Double Under
30 Seconds x Power Snatch @ 45/30kg
Rest 1 minute.

Record reps, scaling and other details.

5 reps @76%
4 reps @81%
3 reps @86%
then 3x1 rep @91-96-10X% of 1rm.
Time cap 25 minutes for squats.
Take warm up sets before starting first "5rep" main set.
Rest about 2-3 min bwn main sets.

Back Squat

3 @ 65%
3 @ 75%
2 @ 85%
2 @ 85%
3 x 1 @ 90 - 95%

Go Every 2:30

AMRAP 11

30 Hang Dumbbell Snatch 22,5/15kg
30 Toes To Bar
30/21 Cal Bike Erg
30/21 Cal Row
30 Dumbbell Over Burpees
15 Bar Muscle Ups

clean and jerk
- find 1RM of the day

In 3 minutes:
10 t2b
20/16 cal erg
30 shoulder to over head 50/35kg
40 heavy db deadlift
50 bar over hop

• rest 2min

In 5 minutes
10 t2b
20/16 cal erg
30 s20 50/35kg
40 heavy db deadlift
50 bar over hop

• rest 2min

for time with a time cap of 7min:
10 t2b
20/16 cal erg
30 shoulder to over head 50/35kg
40 heavy db deadlift
50 bar over hop

Weighted lunge
5 sets of 10 lunges, alternating legs. AHAP. 3:00 min send-off

EMOM for 20 minutes

1: 10 Front squats
2: AMRAP air squats
3: Moderate row
4: Rest

Men use 60kg barbell and women use 40kg barbell.

Tempo back squats 3 x 6 (3:1:X)