• skin the cat

• piked inverted hang

• https://www.instagram.com/p/BwCM6yZnGwM/?utm_source=ig_share_sheet&igshid=d1w0q35jap8j

5 sets:
100 ft Plate pinch farmers carry (something difficult for 100ft that you can do unbroken)
10 strict Knees to elbows
10 Alt. Single leg Romanian Deadlifts holding light dumbbells in each hand (5 reps per leg each set)

M)
Pull:
12-6-3-6-12

F)
Skill:
5 x 10 French Press
5 x 15 Push Up
5x 20 Banded Push Down

Metcon:
3min AMRAP
21 DL – sandbag
21 BJ
21 KB – 18
-Rest 3 min-
3min AMRAP
18 DL – Sandbag
18 BJ
18 Abmat Sit-ups
-Rest 3 min-
3min AMRAP
15 DL – Sandbag
15 BJ
30 Jump Rope Singles

30 min (5 rounds)

Round 1 (6 min)
10 squat jumps
10 push ups
10 WB

Round 2 (6min)
12 plank jacks
12 dips
12 alternating jump lunges (12 each leg)

Round 3 (6 min)
15 burpees
15 T2B
15 STO (mb, DB, or kb)

Round 4 (6 min)
15 v ups
12 box jumps
10 decline push-ups

Round 5 (6 min)
10 squats
10 HSPU
30 mountain climbers

• all rounds are AMRAP
• score is total reps for each round

30 min / 6 min for each RD

Round # 1 (6min)
10 jump squats
10 push-ups
10 WB

Round #2 (6min)
12 plank jacks
12 dips
12 alternating lunges

Round # 3 (6 min)
15 burpees
15 T2B
15 STO (MD, DB, or KB)

Round #4 (6min)
15 v ups
12 box jumps
10 decline push-ups

Round #5 (6min)
10 squats
10 HSPU
30 mountain climbers

• rest 2 min b/w RDS
• All RDs are AMRAPs *score is total reps for each round

5 rounds for quality:

Cluster + thruster x 1+3
Broad jump x 5

rest 2min between rounds

build up to todays heavy set.

5 rounds:
Row 1k
200m Farmer Carry
50m Waiter walk (L)
50m Waiter walk (R)

Maastaveto korokkeelta max3 (koroke 25kg bumber-kiekko)
Etukyykky 5x5 (sama rauta, keskiraskas)
Kelkka 50% x omapaino x 2 työntöä (lepää työntöjen välissä)
75% x omapaino x 2 työntöä
100% x omapaino x 4 työntöä

Maastaveto korokkeelta 3x5x80% (koroke 25kg bumber-kiekko)
Etukyykky 1x3-5 (nousu 3-5 toiston maksimiin)
Kelkka 50% x omapaino x 2 työntöä (lepää työntöjen välissä)
75% x omapaino x 4 työntöä
100% x omapaino x 2 työntöä

Maastaveto korokkeelta max1 (koroke 25kg bumber-kiekko)
Etukyykky 5x5 (sama rauta, keskiraskas)
Kelkka 50% x omapaino x 2 työntöä (lepää työntöjen välissä)
75% x omapaino x 2 työntöä
100% x omapaino x 2 työntöä