A: Back squat 3x5 @82,5%, amrap sista setet
B: leg press 3x10

Muscle snatch+ pushpress behind neck + ohs

45' time cap

1km run
100 cal row
100 burpees

rest 5'

800m run
80 cal row
80 burpees

rest 5'

600m run
60 cal row
60 burpees

5 RFT
2 SD run
12 pull ups
20 box over burpees
Row 14 cal

Emom *30 w=40" r=20"
-row cal
-burpee
-Fermer carry 15*2 (2m)

Find 1RM Split Jerk in 10 min

15-12-9-6-9-12-15
Burbee
Clean
Thruster

and Run 100m everytime after those three movements
(15b, 15c, 15t, run, 12b, 12c, 12t, run etc.)

Every run is 1 rep. Total rep count 234 +7 = 241
Timecap is 20min.

Result is rep count or the time if you complete all rounds.

50 wallballs

3 rounds
15 thrusters
15 bar over burbees

50 t2b

2 rounds
15 thrusters
15 bar over burbees

50 wallballs

0-6
30 strict pull ups
20 hspu
10 bodyweight front squats
0-8 rest
8-22
10!
Deadlift @bodyweight
Burpee
22-24 rest
24->
1000m run
50 kbs
800m run
40 thrusters
400m run
30 hang squat cleans
200m run
20 ohs

Strength:

Strict PRess: 12x95, 12x115, 12x125
Bent Rows: 12x135, 12x155, 12x175, 12x195

Metcon:

4 Rnds: 300m Row, 20 K2E, Burpee Brd Jump (100ft) - Rest 2 min between rounds

Time: 18:23