27-21-15-9
Calorie Row
Wall Balls @20/14lbs
*60m (4x15m) Meter Farmer Carry after each set @24/16kg

• Rx+: Sub Ring Muscle-ups reps of 7, 5, 3, 1 instead of Farmer Carry
• TIME CAP = 13:00

Gymnastics strenght / skill / accessory work
Rope climb
Ring dip
Skin the cat / Toes to rings

Do 2-3 working sets of each movements
5-10 reps of rope climbs/ Skin the cats total
15-30 reps of ring dips / toes to rings total

Close Grip Floor Press: 3RM. Rest 2:00

• Option: 5 x 5, adding weight if form permits.

“Olaf”
5 Rounds of
5 Squat Cleans 70/50kg
25 Pushups

AMRAP 10
20 Double Unders
10 Power Cleans 60/40kg
40 Double Unders
8 Power Cleans 70/50kg
60 Double Unders
6 Power Cleans 80/60kg
80 Double Unders
4 Power Cleans 90/65kg
100 Double Unders
Max reps Power Cleans 100/70kg in the remaining time

For time:

Row 750/700m
75 Air squat
30 Push ups

Metcon (time)

For time:
15-12-9-6-3 reps of
1-Arm devil’s press
200m run after each set of devil’s press.

M: 20kg DB
N: 12,5kg DB
Timecap: 13 minutes.

"Grace"
For time :
30 Clean & Jerk @60/42,4kg
Timecap: 8 mins

Compare: 2020.01.15

For time:

100 Air Squats
400m Run
60 Goblet Squats 24/16kg
400m Run
40 Frontrack Lunges 50/37,5kg
400m Run
20 Thrusters 50/37,5kg

TC 16 min.

4 Rounds for Time;
Run 400m
Row 500m
Bike 1000m
Rest 3 Mins

Time Cap 40 Mins.

Switch the order if its a busy class. Go hard on each interval! Get uncomfortable. Post working time.