3 rounds
1:00 ergo
30 single unders
5 inch worm
6/8/10 jumping air squats
5+5 strict db press

then start to prepare for workout with your team members

25 reps each

Sit Ups
Push Ups
Sit Ups
Squats
Sit Ups
Burpees
Sit Ups

For Time

Metcon (time)

21-15-9 Reps for time:
Front squats 70/45kg
HSPU

Timecap: 10 minutes.

Benchmark workout. We’ll redo this workout in week 48

Metcon (time)

With partner 5 rounds (each) for time of:

P1)
25/20 Calories bike erg

P2)
8 DB Snatch, alt. arms
10m OH walking lunge, L
8 DB Snatch, alt. arms
10m OH walking lunge, R

Timecap: 25 minutes

AMRAP in 10 minutes:
7 clean and jerks 40kg
7 pistol squats, right leg
7 OHS 40kg
7 pistol squats, left leg

In teams of 2:

10-9-8-7-6-5-4-3-2-1 reps for time of:
Hang squat clean to thruster 60/40kg.
250/200m row after each set.

You go, I go. Timecap is 36 minutes.

Snatch 8 sets of 4.
One set every 2:00. Choose a challenging weight

With partner:
4 rounds for time: 400m run
You go, I go.

Accessory:
4 rounds of:
8-12 1-legged deadlift (with DB's)
3-5 High box jumps  

Strength (load)

Deadlift 5-5-5-5-5

Accessory:

A) 5 sets of
15 Reverse hyper
10-15 GHR

90-120s rest between sets.
Scale ghr to hamstring curl on a bench if needed.

B ) 50-100 weighted sit-ups. Split anyhow.

25 minutes for quality:
5 Hang snatch
10 Box jumps 30/24”
15 Calories row

*Choose a challenging weight for the snatches and a high box for box jumps.