Warm Up
200 M Run
100 Jump Rope
50 K2C

Muscle
Pull 4x4
Deadlift
Pull Up
T2B

Metcon
21-18-15-12-9-6-3
Ring Row
Sit Up
Ez Curl

100-80-60-40-20
Jump Rope
Toe Taps

Rest day - what did you do?

For time:

• 40 jumping jacks
• 30 push-ups
• 20 cleans

You can break the sets if needed

For Time:
10 Rounds of "CTB Cindy"
50/35 Calorie Row
30 Power Snatches (115/85)

Kilos: 52/38

1 Round of CTB Cindy:
5 CTB
10 Push-ups
15 Squats

30 min workout
Deck of cards
Club = Row or Ski cal + 5/ + 3
Diamond = Devil`s Press + 3/ + 1
Heart = Pistol squat
Spade = Kettlebell swing

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly C2B Pull Ups 4-6 reps
Strict Ring Dips 7 reps
One-Arm KB Overhead Squats Dx (light weight) 10 reps
One-Arm KB Overhead Squats Sx (light weight) 10 reps
GHD Sit Ups 10 reps

Back squat 3x7@heavy weight
+
4rft:
250/200m row
20x Alternating FC reverse Lunges
10x Dips

• 5 Sets of:
Strict Ring Muscle Ups (10’’ negative) 1-2 reps +
Strict Ring Muscle Ups 2 reps +
Kipping Ring Muscle Ups near failure max reps (1 rep buffer)
Complex must be unbroken
Rest as need each sets

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

Rest