A.
Three sets of:
Weighted Strict Pull-Ups x 3 reps
Rest 30 seconds
Weighted Strict Supinated-Grip Pull-Ups x Max Reps with same weight
Rest 30 seconds
Strict Pull-Ups x Max Reps
Rest 30 seconds
Strict Supinated-Grip Pull-Ups x Max Reps
Rest 3 minutes

B.
Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:
Row 500 Meters
Run 400 Meters
30 Push-Ups

Gymnastic Skill Practise

Metcon

Back squat
135*5
135*5
150*1

squat
10

Yoga ball crunches
10

-Set rower to watts
-3 separate attempts to find the highest wattage pulled (each attempt should be approx 10seconds)
-record highest numer
-keep back stiff, pull should start with the legs!
-damper should be set from 5-8. Don't put it to 10

2 sec. pause at the bottom

CrossLifting
A,
EMOM 10 mins
1 Power Snatch + 1 Squat Snatch + 2 OHS
- add weight each set
- Start around 65% of 1rm power snatch

B,
For time
50 deadlift @50/35kg
200m run
40 Power clean
200m run
30 Front squat
200m run
20 Push jerk
200m run
10 Cluster
200m run
Timecap : 17 mins

2 x 1 min plank hold + 3 min back plank hold (neck and legs on a box), rest as needed.