"Underrated"
AMRAP 9:
30 double unders
1 hang squat clean (135/95)
30 double unders
2 hang squat clean (135/95)
30 double unders
3 hang squat clean (135/95)

Climb by 1 rep each round.

Kilos: 61/43

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

• 30/20 reps for time of:
Bar Muscle Ups

30 min AMRAP

5 rnds of Cindy’s Cousin
5 Burpees
10 Push-Ups
15 Air Squats
Then
1000m Row

Warm up
3 rounds
10/8 cal bike or row
10 walking lunges

Back rack reverse lunge
E2MOM x 5
10 reps (5 each side) @ 45% 1RM backsquat

130 min
Warm up for 15 min

1.Gymnastics
A. Butterfly pull up practice for 20 min
- Drills
- 25 bfly

B. Every 2 min for 4 rounds each:
1) Tough set of Pull ups (Butterfly) + Easy bike - 4 x 10
B) Tough set of Toes to bar + Easy Ski - 4 x 10

2.Strength
A. 4 sets:
3 Back squats (Build to heavy)
3 Depth jumps
- Rest as needed

3.Metcon
A. 0:00-06:00
3-6-9-12-15...
Kipping HSPU > abmat
30 Double unders after each set
Reps: 14 HSPU @ round 15

06:00-10:00: Rest

B. 10:00-->
For time:
15 Thrusters 40/30kg
15 Power snatches 50/35 > power cleans 45 kg
15 Power cleans 60/40 > deadlifts 70 kg
Time: 3.29

4.Core
A. Accumulate 40 evil wheels
- 4 x 10

B. Accumulate 50/side side plank raises
- 5 x 10+10

A
A. Warm Up

warm up
PVC+MOBILITY
3 RND
10 Power Snatch 35/25KG
10 OHS
20 GHD
50 DU

B. Forza
Squat Snatch
6×4 @ 80%
Drop and Reset

C. Conditioning – For Time
AMRAP 8'
5 Clean and Jerk 60-50/45-35KG
5 RING DIP
10 PISTOL SQUAT

D. Conditioning – ENDURANCE

0-5'
PVC+MOBILITY
5-15' AMRAP
30 AIR SQUAT S.
20 PUSH-UP CLOSE GRIP
10 BURPEES S.
50 DU
15-30' AMRAP
20 Squat Snatch
15 TTB S.
20 S.arm DB C&J
4 ROPE CLIMB
30-47' AMRAP
30 CAL ROW
5+5 P. PRESS
20 bbjo
5+5 P. PRESS
30 PULL-UP

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Ring Pull Ups 5 reps
Standard Push Ups 7 reps
Pistol Squats 10 reps
Strict Toe to Bar 7 reps