AMRAP in 20 minutes:

1..2..3..4.. etc. Deadlift @ 2/3 of 1RM of the day.
5 Pull-ups
10 Push-ups
15 Squats

AMRAP 12

5 Front Squat 60/42,5kg
10 American Swing 24/16kg
3 Bar Muscle-Ups

Metcon (quality)

EMOM for 30 minutes of:
1. 10 Back squats
2. 20/15 Calories bike
3. 30 Air squats
*For the backsquats choose a moderate weight that moves well.

Metcon (time)

3 rounds, every 6:00:
30/24 Calories bike erg
30 Box jumps 24/20”
30 Wallball shots 20/14

Front squats, 7 sets of 1

AMRAP in 12 minutes of:
2 Deadlifts 120/70kg
1 Box over jump 24”
8 Pistols
1 Box over jump 24”

*Box over jump = jump OVER the box. Not on it.

5 Rounds for time:
50 Double unders
10 STOH 70/45kg

3 rounds for time:
20 Push-ups
40 Double-unders
TC: 6 min

5 Rounds of:
30s KBS 36/28kg
30s sit-ups
1 min rest

For time:
10 Deadlifts 60/40kg
15 HSPU
10 DL 80/55kg
15 HSPU
10 DL 100/65kg
15 HSPU
10 DL 120/80kg
15 HSPU
10 DL 140/95kg
15 HSPU