AMRAP 5:00
17/10 Calorie Bike
10 Toes to Bar

Rest 5:00

AMRAP 5:00
15/9 Calorie Bike
15 Kettlebell Swings @24/16

135 min
Warm up for 20 min

1.WL
Every 2 min for 7 lifts:
40 Double unders
3 Snatch @ 75-80 % - 41.5 kg
- Round times 1.15-1.12

2.Metcon
Every minute on the minute for 32 minutes:
1) 15 cal row > 14
2) 12-15 Kipping HSPU > 8 abmat
3) 10 Burpee box jumps
4) Rest
- HR 167/177

3.Strength accessory
A. 4 sets:
TE Wide grip pull ups - 10 8 7 7
TE Deficit push up - 13 12 10 9 (15 kg plates)

B. Accumulate 30 Strict leg raises on stall bars
- 8 8 7 7

C. Sorenson hold
- 3x30 s.

Round the month. 50 bar dips, 50 squats, run 900 yards. Feb is 2 rounds. 50 GHDsitups buy out.

60min

-30cal AB
-30cal ski
-12 t2b
-30cal row
-20 DU

AMRAP 15'

10 Burpee Box Jump

1 Bar MU /2 CTB/3 Pull Up

20 Sit UP

10 Burpee Box Jump

2 Bar MU /2 CTB/3 Pull Up

20 Sit UP

10 Burpee Box Jump

3 Bar MU /2 CTB/3 Pull Up

20 Sit UP

…...And So On

Open Gym 5:15am- 6:15am

Running

6-10x
3min Hard Tempo
2min Recovery Tempo

Painonnostotunti
Snatch 5x3 70%

5 sets:
3 Snatch Pull On Riser
- Build by feel, but over 100% 1RM Snatch
- Rest as needed

EMOM 10 min, alternating
For Quality

5-15 TTB
5-15 Ring dips