Metcon (reps)

AMRAP in 18 minutes of:
9 Box jump overs 30/24”
12 Burpee pull-ups
15 Sit-ups

Accessory:
4-5 rounds:
8-12 DB bench press - heavy
8/8 chainsaw row - heavy
Rest 1-2min btw movements

Every 180 x 4

5-5-3-3
Front squat V.4 (3-0-X-1)

Kipping Technique

You can practice kipping pull-ups, Chest to bar or Bar muscle-up

Use 20 minutes.

"Annie"

50-40-30-20-10 rep rounds of:
Double-unders
Sit-ups

TC 12

Press 10 sets of 3.

One set every 2:00. Choose a challenging but comfortable weight

Accessory:
6 rounds 30/30s on/off
Matador stretch or hanging from the rings with arms turned out.

EMOM for 24 minutes:
Odd: 6-10 Strict HSPU
Even: 8-12 KBS
*Choose a HEAVY KB

Accessory:
4-5 rounds:
8-12 Strict pull-ups/Supine ring-rows
8-12 GHD sit-ups/weighted sit-ups

“Annie”

50-40-30-20-10 reps for time:
Double-unders
Sit-ups

Timecap: 15 minutes

Skill work - Double-unders

Metcon (quality)

5 rounds for quality and minimum rest.

1min Double-unders
1min Weighted box over burpees
1min Sit-ups
1min Rope climbs
1min Rest

Metcon (time)
For time:

Buy in: 400m run

21-15-9:
SDHP 40/30kg
Push press

Cash out: 100 DU

Timecap: 12 minutes

20 minutes for quality:
15 GHD sit-ups
10 Ring push-ups
1 Rope climb