Cycle 3

For time:
46 / 26 kg Thruster, 27 reps
15 foot Legless rope climb, 4 ascents
Thruster, 21 reps
15 foot Legless rope climb, 3 ascents
Thruster, 15 reps
15 foot Legless rope climb, 2 ascents
Thruster, 9 reps
15 foot Legless rope climb, 1 ascent

Wendlers cycle 1
5-5-5+
65%, 70%, 75%

FOR TIME
3 kierrosta aikaa vastaan
200m juoksu
15 ilmakyykky
10 rengassoutu
5 punnerrus

• TRX Neutral Grip Row
• Wide Push Up
• TRX Sup Grip Row
• Regular Push up
• TRX Pronated Grip Row
• Narrow Push up and as a break speed squats

10,11,12,13...
10 min cap AMRAP

Terrible threes... it’s a thing

Station 1
OH slam
Battle rope slam
Skier

Station 2
Push press
Push ups
Wall walks

Station 3
Archer row
Y fly
Rower

Station 4
Goblet Squat
Box Jumps

Station 5
KB Deadbug
Crawls
Forearm torsion

Station 6
Side kick throughs
Cross body slams

3 Rounds :

30s Pass Trough
30s Banded Good Mornings
30s Glute Bridge Walkouts
30s Free Hs Hold

5 Rounds for time:

3 deadlift

3 hang clean

3 front squat

3 push jerk

30 double unders

dropping bar any other time than doing DU's is 5 burpee penalty in cashout

Midline strength-
3x max time planks
(Advanced add weight @2+ min)

Metcon-
Tabata
Air squats
Ring rows
High knees
KB SDHP (53/35)

5 Squat clean EMOM for 10 minutes