Metcon
DL x5 120/80kg
Push ups x13
Boxjump x9 70/60cm

Engine

A) 4.5km Row Completed As:

• 500m (85% Effort)
• 250m (Z2)

-Rest 5min-

B) 9km C2 Bike Completed As:

• 1km (85% Effort)
• 500m (Z2)

Strength & Accessories

A) 3x Superset Of:

• 8/8 DB Bent Over Row
• 10-15 Banded Face Pull

B) 3x Superset Of:

• 10-15 DB PullOver
• 15/15 DB Bicep Curl

C) 3x Superset Of:

• 10-15 DB Lateral delt raises
• 15/15 Single arm banded cross body tricep extensions

3sets:
10 Left arm Suitcase deadlifts + 30mt Left arm farmers carry.
moderate weight you can do unbroken
10 Right arm Suitcase deadlifts + 30mt Right arm farmers carry.
Holding a heavy Kettlebell, if you use a farmer's handle stand on a plate to get full rangeof motion
10/10 Half Kneeling Bottoms up KB press

“Ball and chain” team wod
AMRAP 30 min (you go, i go)

10 Back-to-back squats with partner
20 Partner push-ups with tap to change (1-1-1-1...)
30 Partner wall balls 9/6 kg
40 Hang Clean and Jerk, DB 22,5/15 kg or KB 24/16 kg
50 DU or single-leg rope skips
400m RUN (together)

---

Squats, push-ups and wall balls together.
HCnJ and DU ygig, divide the reps as you like.

RX+ TBA

AMRAP 20 min:

5 x Pull up
10 x Push up
15 x Air squat

Weighted Strict Pull Ups

Banded Pull Ups : 3-2-2-2-2
10+ Unbroken : 4-4-4-3-2

Send Off 3:00

For Time :
10.09.08.07.06.05.04.03.02.01
► Air Squat
► Burpees
► Push Ups
► x 100 m Run

AMRAP 10
10 Ring Rows (feet on 20″ box body parallel with the ground)
10 Thruster (40/30)
10 Box Jumps

9-3-6 for time of:
Power Clean 75/50
Front Squat
Push Jerk