Metcon (quality)

25 minutes for quality.

20 Suitcase lunges, alt. legs.
30 Sit-ups
40 Double-unders

Choose a light-moderate weight for DB. Alternate hands each round on the lunges.

Metcon (time)

With partner 6 rounds (each) for time:
20/15 calories bike erg
10 Bar facing burpees
5 CTB pull-ups

You go, I go.

Timecap: 25 minutes

(Metcon, interval)
5 Rounds, every 5:00 minutes complete following:
20 Pull-ups
30 Push-ups
40 Air squats

EMOM x 10

1) 10 Deadlift
2) 8-12 burbee over bar

EMOM 2 x 5 sets
Hang squat snatch 2 reps @ 75-85% 1 RM

AMRAP15 in teams of 3

1 person on machine
1 person OH hold with plate 15/ 10 kg
1 person air squat

• score: Cal + air squats
• switch when ever you want

400m Run
10 push press 60/40kg
20 box jump overs

TNG Deadlift 7-5-3

Add weight each set but maintain good form.

Back squat 4x5 (3s stop bottom of squat)

E90s x9

1 hang clean + 1 clean

(1-3reps in tank)