AMRAP12
12 HR push up
24 sit up
36 Reverse lunge (alt.)
48 Double under

3 mins

AMRAP12
12 strict Pull up
24 cal row
36 KB USA swing @24/16kg
48 air squat

3 mins rest

AMRAP12
12 plank up
24 box jump @60/50cm
36 plate G2OH @20/15kg
48 Renegade row @2x15/10kg

5 rounds

15 pull ups
15 box jumps
400m run

10 @60%
8 @70
6 @75%
4 @80%

Rest 2min between sets

Front squat 3x3 + 1x1
10 min timecap

A.
EMOM x6:
1.) Jumping jacks
2.) One leg V sit ups
3.) Walk out + Push up
4.) Air squat
5.) Hang Power clean + Push press
6.) Active shoulders w/ handstand

• Mobility...

• 2 rds:
  10-25 DU's
  5 Hang Power cleans w/ db's
  5 Push press w/ db's
  5 HSPU

B.
For time:
3 rds:
10 Strict HSPU
10 Hang Power clean w/ db's
50 DU's

Rest 1min...

3 rds:
10 Kipping HSPU
10 STOH w/ db's
50 DU's

C.
3-5 rds:
30s. Hollow rocks
30s. Sit ups
60s. Rest

Metcon (quality)

EMOM for 30 minutes of:
1. 15 GHD sit-ups
2. 20/15 Calories bike erg
3. 15 Box jump overs 24/20”
4. 40s plank hold
5. Rest

Clean 2x3 + 3x2

1 push press
10 single unders
3 push press
30 single unders
6 push press
60 single unders
9 push press
90 single unders
15 push press
150 single unders
21 push press
210 single unders

Warm-up

200m Easy

Main Swim:
2 x 500m Swim
Rest 6:00

4 x 50m Fast

Rest 1:00

Cool Down
200m Easy