• Sit ups. --- Target: 100 sit-ups.

Complete as many rounds and reps as possible in 20 minutes of:
16 Alternating Reverse Lunges*
8 Burpees
8 Strict Pull-Ups

*For the alternating reverse lunges, load these either with a front-racked barbell, or opt for dumbbells or kettlebells held in a farmer’s carry by the sides.

Hang Power Clean- 5x3 @ 50% of Clean 1RM building load

*Threshold Training

Metcon:
8 Min. AMRAP
4 Sumo DL (Rx+ 225/155)
(Rx 185/135)
8 ball slams

Score: Time

PostWOD:
400m run
4x 15 sec. barbell goodmorning

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
GHD Sit Ups 10 reps

6 rounds:
Min 1: 10 Bench Press 60/30kg
Min 2: Max HR Push Ups
Min 3: Recovery SU

5 rounds:
20 V Ups
20 Back Extensions

Gymnastics Conditioning
5 RFT: 7 C2B pull ups, rest as little as possible between sets

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4 rounds :

12 Triceps Press w/ DB
10 + 10 One Arm Banded Row

Rest 2:00 Btw Rounds.

AMRAP 4min
Burpee over bar

2min REST

AMRAP 5min
Clean & jerk @ 50/35kg

2min REST

AMRAP 6min
10 HR Push Ups
15 Sit Ups
20 Air Squats