Metcon (time)

For time:
50/40 Calories row
50 Box step-ups with medball in bearhug 20/14lb, 24”/20”
50 Deadlifts 80/50
50 Wallball shots 20/14lb

Rest 4:00 minutes

50 Wallball shots 20/14lb
50 Deadlifts 80/50kg
50 Box step-ups with medball in bearhug 20/14lb, 24”/20”
50/40 Calories row

(Clean + Front squat + Jerk), AHAP in 15 minutes.

4 Rounds, AMRAP.

45s. American KBS 32/24kg
15s. Rest
45s. HR Push-ups
15s. Rest
45s. Hollow Hold
15s. rest

Power snatch + Hang power snatch. Heaviest possible in 12 minutes.

5 Rounds for time:
60 Double unders
25 Toes to bar
5 Turkish get-ups, right hand 24/16 kg
5 Turkish get-ups, left hand 24/16 kg

For time:
30 Squat cleans & jerks 65/42,5kg

With partner AMRAP in 10 minutes of:

5 Snatches 60/40kg

*You go, I go.

With partner 10 rounds for time:

15/12 calories row
10 Pull-ups

10 rounds each, “You go, I go”

5 rounds for time:
10 Box jumps 24”/20”
10 Power snatch 40/30kg

20 minutes NOT for time, but steady pace:

1 deadlift
1 round of “Cindy”
2 deadlifts
1 round of “Cindy”
3 deadlifts
1 round of “Cindy”
….
Men 140kg
Women 90kg

Accessory:
15-20 min light smashing with lacrosse ball. Bottom of feet & hip flexors.