Dead lift 5rm
Front squat 5rm
+
2 rounds:
Front squat x5 @65kg
Shoulder press x8@40kg
Max set strict pull ups

10 Minute AMRAP
8 Ball Ups
10 Ball Slams (20 LBs)
12 Push Presses (65 LBs)
8 Ring Rows

Rounds: 3 plus Ring Rows, Ball Slams and 8 Push Presses

3 Rounds for time of:
400M Run
21 KB Swings 1.5 Pood (#53)
12 Pullups

Mod: KB Swing #70

Start up(14)
stretch 4 mins

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

warm up(5)

Metcon/Metcon-comp(10)
benchmark
"Isabel"
30 snatch for time-135/95
mod as needed

afterburner
on the 3 min
2x400m

on the 2 min
2x200

accessory
4x8(giant)
bent over row
db curls
db strict press
tricep kb

Finisher
Stretch and roll errrrthang
100 rtw

On the Minute x 5
Minute 1 – 7 Hang Squat Cleans + 3 Push Jerks
Minute 2 – 6 Hang Squat Cleans + 4 Push Jerks
Minute 3 – 5 Hang Squat Cleans + 5 Push Jerks
Minute 4 – 4 Hang Squat Cleans + 6 Push Jerks
Minute 5 – 3 Hang Squat Cleans + 7 Push Jerks
68 kg

Start with a warm-up for 3 sets
(5 x 40%, 5 x 50% and 3 x 60%)

Work sets
5 x 75%
3 x 85%
(1+) x 95%
Calculate from 90%/Max

15/12/9
deadlift
down & up

3 min rest

15/12/9
hang power clean
burpee

3 min rest

15/12/9
push jerk
burpee lat jump

rx: 70 / 45 kg

20cal Row
15 T2B
20cal Ski
15 Wallball
20cal Air bike
15 Kbs (24kg)
60 DU
15 Burpee

(Easy pace)

Get as far as possible in 35min.

3 Rounds:
42 Wall Balls
30 DB Snatch
18 Burbees

4 Rounds:
20 DB Power Cleans
30 Pull-ups

5 Rounds:
20 cal Assault Bike
100 Double Unders

In teams of 2. Only 1 person works at a time.

Lepoja