#MetCon | 24’ (6 x 4’ Tabata) AMRAP of:
- push-up to Ts
- BB jumping squats (20/14 kg)
- double unders/single unders
- sandbag cleans (20/10 kg)
- V-ups
- DB farmer’s walk (24/16 kg)"

Teams of 2 or 3
5 minutes to establish front squat 3rm
-1min break-
5minutes to establish deadlift 3rm
-1min break-
5 rounds for time
20 pull ups
30 push ups
40 sit ups
50 squats
one works, others hold plate overhead 20/15

Focus: Front Squat 10 Minute warm up to heavy wgt then 7x1 adding each Round

25 Minute cap including warm up sets

Metcon: 12 Minute AMRAP

200m Run
7 Med Ball Get Ups
15 OHS w/ Med Ball 24/20 L3 & L2, 14/10 L1

Score = 1 RM / Rounds + Reps

5-5-5-5-5

AMRAP 15'

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

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

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

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

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 (?)

3 rounds:
10+10 single leg KB deadlift
10+10 box step up
10 +10 bulgarian split squat
-rest as needed-