Start up(14)
stretch 4 mins

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

3rds(8)
8-12 dips
8-12 kbs
12 du's or attempts

Metcon/Metcon-comp(12)
tabata 8x20/10
jing jang
push press 75/55
ghd/ttp

Finisher
stretch/roll
60 rtw

1/ Bench Press

• 3x5 60%
• 3x3 70%
• 3 heavy Single

2/ Deadlifts

• 3x5 70%
• 3x3 80%
• 3 heavy Single

3/ Bar Dips

• 5x5 Dips

4/ Cap Time 20''

• 10 HSPU
• 20 Pistols
• 30 Pullups
• 15 HSPU
• 30 Pistols
• 45 Pullups
• 20 HSPU
• 40 Pistols
• 60 Pullups
• 25 HSPU
• 50 Pistols
• 75 Pullups
• 30 HSPU
• 60 Pistols
• 90 Pullups

day 6, 6x5 @ 80%

day 7, 6x2 @ 80%

10 min bike then
4 rounds
5 min run
10 push ups
10 ttb
10 box jumps
10 kb swing
10 superman
10 shoulder press
10 batman sit ups

10 rounds:
@25/40kg

12 deadlift
9 hang power clean
6 push jerk

800m Run
10 Rope Climb
24 Thrusters
600m Run
8 Rope Climb
21 Thrusters
400m Run
6 Rope Climb
18 Thrusters
200m Run
4 Rope Climb
15 Thrusters

1/ squat

• 3x8@70℅

2/ snatch

• 3@60℅
• 3@65℅
• 3@70℅
• 3x3@75℅

3/ 4FT

• 5 MU
• 10 squat snatch
• 15 box jump over 50kg

20 min Amrap

20 cal Row
30 x KB Swing 16kg
30 x Ring Row
30 x Sit Up
30 x Push Press 30kg
10 x Burpee

ALL OUT MADNESS EVERY ROUND, REST THE REMAINING TIME!
All sets unbroken and TNG, so scale weight down if needed!

0-5 min:
20cal AB + 10 x Pwr Snatch @ (60/40kg)

5-10 min:
20cal AB + 10 x Pwr Clean & Jerk @ (60/40kg)

10-15 min:
20cal AB + 10 x Thruster @ (60/40kg)

15-20 min:
20cal AB + 10 x Cluster @ (60/40kg)