For time 5 rounds

7 DB push press
9 DB front squat
7 Toes to bar

Skill - Toes to bar

Metcon (reps)

2 rounds of:

AMRAP in 2 minutes:
Bar facing burpees

Rest 2 minutes

AMRAP in 2 minutes:
Toes to bar

Rest 2 minutes

[Hip Mobility] (

)

For time

• 50 alternating single-leg squats
• 3 rope climbs to 15 feet
• 800-meter run

• 5-5-5-5-5-5 of:
BB Deadlifts
5 @ 8 RPE
70% 1RM 5 reps
75% 1RM 5 reps
75-80% 1RM 5 reps
85% of 5 @ 8 RPE 5-5-5 reps (3’’ pause below the knees)

Harjoitellaan naruhyppelyä

For time
10 rounds

5 T2B
5 HSPU
5 FS@100/80%BW
5 Pull-up
5 Burpee

• BLOCK A Focus on constant work. Save energy and try and keep consitent effort.
• BLOCK B 5min work / 45s Rest / 2 rounds Zone 2 AMRAP

BLOCK A:

Zone 1:

SkiErg 400m

Zone 2:

Forward jump x 10

Zone 3:

RowErg 400m

Zone 4:

Farmers Carry 45m

BLOCK B:

Zone 1:

Run at 1% inc

Zone 2:

-Sled Push 15m
-Thruster x 10
-SB box step x 10
-Reverse Lunges x 10
-Squat+Heel lift x 10

Not For Time:
50 Weighted AbMat Sit-ups
50 GHD Sit-ups
50 AbMat Sit-ups

5 Rounds
8 SA Med Ball Throw ((seated) ea)
rest 90 seconds
8 SA DB Snatch (ea)
rest 90 seconds