Metcon (time)

100 DB Snatches, alt. arms
200 Double-unders
100 DB Snatches, alt. arms

M: 22,5kg N: 15kg
Timecap: 18 minutes

For time 27-21-15-9 reps of:
Shoulder press 40/30kg
SDHP 40/30kg

20 minutes for quality:
10 Renegade rows 20/10kg
10 American KBS 32/24kg
10 Box jumps 30/24”

6 Rounds, every 2:00 min:
6 Thrusters 60/40kg
6 Jerks 60/40kg

AMRAP in 20 minutes of
6 Deadlifts 115/85kg
12 Toes to bar
24 Air squats

For time:
50-40-30-20-10 Pistols, alternating legs
150 Single-unders after each round.

3 RFT:

21-15-9
Wallballs 20/14p
Box Jumps 24"/20"
150m Farmers Carry 2x22,5/2x15kg ( Farmers carry after sets of 9 )

TC 32

AMRAP 15

10 Box Jumps 24"/20"
10 Push Ups
10 WallBall 20/14"
10 Kettlebell Swing 32/24kg
10 Burpees

40 min
60-70% of max HR
In pairs

1.
Row

2.
3 rounds of:
8 Ring row
8 Barbell push up
8 Air Squats

5x4 AHAP
Consistent and heavy across all sets