2 rounds for time:
- 50 Sit-ups with medicine ball (9/6 kgs).
- 40 bicycles (each leg).
- 30 seconds superman.
- 20 back extensions.
- 10 V-ups with medicine ball.
- 20 russian twists with medicine ball.
- 30 seconds superman.
- 40 mountain climbers (each leg).
- 50 Legs-up with back on the ground.

#MetCon | 5 rounds for time of:

• 12 BB deadlifts (40/20 kg)
• 9 BB hang power cleans (40/20 kg)
• 6 BB push jerks (40/20 kg)

Clean Complex - Find 1 RM

Power Clean
Power Jerk
Front Squat
Hang Clean
Split Jerk

5-5-5-5-5- Bench press
rest 5 mins

For time : Run 800 metres
Bench press 40 reps
Run 800 metres
Pullups 40 reps

post times and comments.

A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
L-Sit Hold x 45 seconds accumulated time

B.
Against a two-minute running clock, complete as many reps as possible of:
3 Hang Cleans (135/95 lbs)
6 Shoulder to Overhead
9 Front Squats
Burpees x Max Reps

Rest 2 minutes between sets,

Start up(10)
Stretch
warm up-coaches choice

hang clean-work up(15)

Metcon/comp(16)
Elizabeth
21-15-9
clean 135/95
ring dips

Rest 5 mins then

9-6-3
s2oh 165/110
toe to bar x2

Finisher
60 rtw
stretch and roll

Every 90 sec (6x)
Snatch balance x 2

For Time:
100 Squats
75 Sit-ups
50 Push-ups
25 Pull-ups

descending from 12 reps, working warm up (12-10-8-6)
perform 5 sets of 5 reps at the same weight you did the 6 reps

Descending sets from 12 reos (12/10/8/6/4/2) aiming to load the bar after each set to reach 2 rep Max.
Perform 1 more set of 20 reps at the weight of set 3