12′ EMOM OF:
3 x Power clean
– Start with 70% 1RM of your clean and try to add some weight until the end of 12′.

5′ REST

21-15 AND 9 REPS FOR TIME OF:

Sumodeadlift High Pull 40/30 kg
Bar-jumping Burpee

-Time cap 14′

Weightlifting
Front squat: 70%x3x10
Back squat: 70%x3x3
Overhead squat: 3, 2, 1, 1, 1, 1, 1
Conditioning
Chin ups: 25 reps
sit ups: 100 situps.

#MetCon | 20’ AMRAP of:

• 20 wall balls
• 15 medball sit-ups
• 10 medball cleans
• 10 x 3 mt sprints

Strenght

Weighted pull-ups 3-3-3-3-3-3-3-3-3-3 reps

Conditioning

AMRAP 10'
20 box jumps
10 handstand push-ups

Mave 3 x 10

front squat
pull ups
ring dips
burp ups
aussie push ups
box jumps
thrusters
toes to bar
V ups
knees to elbows
mountain climbers
wall balls

2 sets of each, 8 reps
1.5 mile warm up in 13 min.

10-5-3-3-1-3-3-5-10 reps of Deadlifts

5 rounds for time:
15 Calories rower
5 Wall climb

10 min
30 sec on
30 sec off
For kcal

78% of max

EMOM24

6/10 cal echo bike
3+3 heavy DB snatch
6 hand-release push-up
40 sled push on heavy load