#Strength
6x3 of:

• BB incline bench press

100 squat + 10 burbee
90 sit up + 10 burbee
80 mountain climbers + 10 burbee
70 lunges + 10 burbee
60 bicycle crunches + 10 burbee
50 leg raises + 10 burbee
40 plank to elbow + 10 burbee
30 crunches + 10 burbee
20 push up + 10 burbee
10 back Extensions

50/40/30/20/10 Squats, 5 x 60kg cleans after each set
50/40/30/20/10 sit ups, 7 x 60kg push press after each set
50/40/30/20/10 hrpu, 9 x 30kg dumbbell bench press after each set. 39:06.

#MetCon | 1 round for time of:

• 75 wall balls (9 kg)
• 50 pistol squats
• 25 power snatches (45 kg)

cap time: 14’

day 4, 6x4 @ 80%

Circuit 3 Rounds

A) AMRAP 3'
2-4-6-8-10-ETC
1. Burpers Over the bar
2. Clean Press
Rest 1min

B) AMRAP 3'
2-4-6-8-10-ETC
1. Push-Up Hands release
2. Pull Up
Rest 1min

C) AMRAP 3'
2-4-6-8-10-ETC
1. KB Swings
2. Goblet Squat
Rest 1min

#MetCon | 50-40-30-20-10 cals/reps for time of:

• row
• kettlebell swing (24 kg)

cap time: 20’

On the minute for as long as you can go: sets have to go unbroken and be done in one minute.
3 Cleans - 3 Front Squats - 3 Push Jerks
@60-65% of Power clean & Jerk 1RM

#MetCon | 15’ AMRAP of:

• 15 burpees
• 20 ring rows
• 30 sit-ups

100 butterfly pull ups...