Seven sets of two. Bounce!

3-5 Parallette HSPU
1-3 Legless Rope c.
Rest 2-3min...

Extrat - assarit

3 rounds for quality
10/10 single leg deadlift KB
15 back extensions (ghd)
5 rope climbs

MAX
Max Ring Dips

MUSCLE
10 Rounds of 10 Reps:
Banded Fly
Banded Skull Press
50 x Jump Rope each Round

METCON
3 Rounds of:
400 M Run
10 T2B
5 Hanging Side Swings

For time

10 squats snatch 50/35kg
20 TTB
8 squat snatch 60/42,5kg
20 TTB
6 squat snatch 70/50kg
20 TTB
4 squat snatch 75/52,5kg
20 TTB
2 squat snatch 80/55kg

MAX
5-3-3-1-1-1
Box Squat

MUSCLE
12-10-8
Squat

METCON
6-9-12-9-6 reps for time of:
Burpees
Box Front Squat
Pull-ups

10 Romanian Deadlift
10 Barbell Glute bridge

(Rest as needed)

Workout 17.2

14-15 y

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Boys use 30-lb. dumbbells
Girls use 25-lb. dumbbells

Warm Up
Stretch
200 M Run
100 Jump Rope
100 Ab Reps

Muscle
Pin Press
Pin Shoulder Press

Bench Press
Push Press

Metcon
For time: Rx #135, Scaled #95,
15 x Thrusters
21 x Sumo Deadlift High Pulls
12 x Thrusters
15 x SDHP
9 x Thrusters
9 x SDHP

HPS: 5x3