On the 4 min x3

16 cal bike
8 double db lunges 2x25/16kg
8 wallball 10/8

75 min

Skillwork: MU practice for 25 min

Warm & preparation for metcon 20 min

A.
For time:
10 Muscle-Ups > 15 C2B
20 Deadlifts (315/215 lbs) > 70 kg
30 Box Jump-Overs (24”/20”)
40 Kettlebell Swings* (24/16 kg)
50 Double-Unders
50 Calories of Rowing on Concept 2
50 Double-Unders
40 Kettlebell Swings* (24/16 kg)
30 Box Jump-Overs (24”/20”)
20 Deadlifts (315/215 lbs) > 70 kg
10 Muscle-Ups > 15 C2B

Result: 22.01
178/199 (?)

20 min AMRAP

56 DU
28 käsipainotempausta
14 boxin yli hyppy

10 Min amrap

Buy in: 800m run

Amrap for the rest of the 10 minutes:

• 12 Pullups
• 4 Devils press 2x15kg dumbbells

Your score is the total amount of reps performed, not including the row

3 rounds:
1,2 km hill trail run
30-20-10 power cleans 30/25 kg
20-20-20 push ups
10-20-30 wall balls 9/6 kg

Start from 30kg. Do 1 rep Snatch until fail. Follow 1 rep clean similarly. Finally, deadlift until fail.

Every minute 1 rep - add 5kg every round.

800 m run
50 clean 60 kg
800 m run
50 power jerks 60 kg
800 m run
50 thrusters 60 kg

6PM:

6 rounds with partner (~45-50min):

• 1k row (1:50/500m pace)
• Wattbike for cals

Other one bikes while the other rows 1k. Alternate btw machines. Try to have fast transitions and aim to hold the same pace on the rower. No rest btw.

I holded 1:49/500m and +1000cal/hour

For time:

400m run

5 rounds of:
5 pullups
10 Pushups
15 Situps

400m run

Then
4 rounds of:
25 lunges
25 K2E
Every time you drop fromt he bar do 2 burpees

Did 20 Burpees

(I think I did a sixth round of my first set on accident)

AMRAP 15'

100 Double Unders
50 Walking Lunge
21 KTB Swing (24/16)
18 Wallball (9/6)
15 Pull Ups