A,
5 rounds for quality of:
Yoke Carry, pick load, 30m
Sled Drag, pick load, 30m
Rest 1:30

Yoke Carry- moderate
Sled Drag- moderate; arms extended

B,
For time:
10 Rope Climbs
40 Handstand Push-ups
60 Box Jump + Air Squats, 60/50cm
40 Push Jerks, 61/43kg
200 Double Unders

Goal
Sub 20 min

C,
For quality:
3x 10 L/10 R [ 1 Split Squat + 1 Split Stance Good Morning ], pick load
3x 8 Kang Squats, pick load
Sled Drag Face Pull, pick load, 3x 15m

Complete all exercises at RPE 7 of 10

2x3@barbell, 2@up to 70%, 2@75%, 2@80%, sn-%, rest btw sets 2min

3x1@85%, sn-%, rest btw sets 2min

105 Pullups *
* when break, do 10 Hollow rocks

Teams of two.
split reps anyhow.

120 Dumbbell snatch
200 Calories
80 Wallballs

Cap 22

Redo from 21.9.

Warm-up:

3x
15/12 Calories bike erg
10 Upright rows with snatch grip
8 Overhead squats
6 Strict chin-ups
24 Alternating V-ups

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Snatch ladder

Every minute on the minute:
1 Snatch, climbing weight.
Start @ 50% and add 5/2,5kg every minute.

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Metcon:

5 Rounds for time of:
20 Thrusters with dual dumbbells
20 Burpees over dumbbells
10 Strict chin-ups

M: 2 x 20kg N: 2 x 10kg

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Bonus:

5 sets of 10 Barbell bent over rows
5 sets of 10 JM press

Core:
3x
20 V-ups
14 Hanging knee tucks
20 Heels over object taps

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5 rounds for quality of:
Row Calories, 4 mins
Bike Erg Calories, 4 mins
Ski, 4 mins
mobility movement from below
- green zone 65-75% HR
Mobility to be performed in b/w switching the machine:
Round 1: 2 mins Couch Stretch L/R
Round 2: 3 mins Wall Squat Stretch
Round 3: 1:30 Banded Lat Distraction L/R
Round 4: 2 mins Thoracic Spine Foam Rolling
Round 5: 1 min quad roll e/s

1-2x1x[1+1]@80%, sn-%, rest 2min

Jerk waves
emom 12 min
4rnds
1. min 5 reps @ 75%
2. min 3 reps @ 80%
3. min 1 rep @ 92.5%

MAX OUT