Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(10)
10 good mornings
8 squats
6 push-ups
4 cleans
2 pull-ups/mu

Metcon/Metcon-comp(39)
Partner workout
0:00-6:00-establish max curtis p
6:00-12:00-establish 5rm hang clean

rest 3:00 minutes

15:00-20:00
split the work as you wish
amrap 5:00
80 goblet lunge 35/20/*100 pistols
40 hspu w/2 abmats or 80 hrpu/*50 hspu
amrap pull ups/*muscle ups w/remainder of time

rest 20:00-26:00

26:00-39:00
amrap 13
max rounds alternating work(1 working on triplet, both run)
15 kbs 53/35-* 70/53
15 burpees to a plate
15 bfsu/* ghdsu
200m tandem run-every one hundred meters equals 1 rep.

Finisher
stretch and roll everything
40 side bends per

10 min emom

hang snatch pull x1
hang snatch x1

10 min emom

High hang snatch Pull x1
High hang snatch x1

8 x :25 on / :15 off
L-Sit Hold

Gymnastic swing in rings 5x20sec
+
For quality:
4x8 ring push ups
4x8 false grip ring rows
+
5rft:
5 Wall climbs
5 Pass throughs in paralets(back & forth=1rep)
10 Grass hoppers(L+R=1 rep)
15min time cap

10-8-6-10-8-6

Hang squat clean 10-10-10-8-6-4, joka sarjaan painoa lisää 69 kg asti.

Askelkyykkykävelyä (13-14 askelta) 10 kierrosta, 2x17,5 kg db hartioilla.

21-15-9
Stoh 49 kg
Bar facing burpee
3 rounds:
7 Front squat 62 kg
14 dumbell snatch 22,5 kg

3 rounds for time of:

• 1,200-m run
• 20 L pull-ups
• 30 hip extensions, holding a 25-lb. plate

Cindy:
20min AMRAP
5 Pull-ups
10 Push-ups
15 Squats