Back Squat

3 reps V1

2 reps V1

2 reps V1 - V*

1 rep V1 - V*

-Every 3 minutes

Back Squat

3 reps V2
2 reps V2
2 reps V1
1 rep V1

Every 3 minutes

For time

15-12-9

-Power snatch (40/30kg)
-Toes to bar

3 rounds for time of:

• 50 one-legged squats, alternating
• 7 muscle-ups
• 175/115lb. hang power cleans, 10 reps

3 x max reps strict chest to bar pull ups

Scale with band

It's all about the Burpees 😏

5x1min (Rest 30sec between Rounds)
15 Push Ups -> AMRAP Burprees

-rest 3min-

5x1min (Rest 30sec between Rounds)
20 Split Jumps -> AMRAP Burpees

-rest 3min-

5x1min (Rest 30sec between Rounds)
15 Knee Hugs -> AMRAP Burpees

-rest 3min-

5x1min (Rest 30sec between Rounds)
10 Power Jumps -> AMRAP Burpees

Result = Reps of Burpees

20 min AMRAP

RX:

As many unbroken ring Muscle ups as possible - every time you fail, run 400 m

Scaled A.

If you have 1-2 muscleups: as many unbroken ring MU as possible - run 200m

Scaled B.
"Strict Nicole"

20 min AMRAP
Run 400m, as many unbroken strict C2B/pull ups as possible (scale even further with a rubber band)

4x4 Strict chin up.

4x8 Strict kb or dB Press

Rotate between the two and go Ahap

12 min EMOM

*Odd: 3 hang muscle snatch, 50 % of 1 snatch 1 RM
*Even: 5 ring dip

Scaling ring dip
Up: Add weight
Down: Less reps/ Static dip/ ring push up/ push up

Metcon (time)

For time 21-15-9 reps of:

DB Thrusters
Toes to bar

M: 22,5kg W: 15kg DB’s

Timecap: 6 minutes

Accessory:

Banded press, 4-5 x 15-20
Banded pull apart, 4-5 x 15-20
1-Arm plank, 4 x 20-30s/arm

Rest 1 min between sets