Every 2 min for 10 minutes (5sets)
5-6 strict pull ups / strict c2b or weighted pull ups
Perfect control on movement. Increase load each round, or make it harder with slower tempo.

We want to check how you are able to push strenght out from yourself after metcon's.

15 min practise
Strict / Kipping HSPU
you can also try deficit hspu, parallettes etc. Find your way to do hspu's.

Speed ladders for 10 minutes

3-4 times of 10m burpee + broad jump
rest 45-90sec bwn

E90s x9

2 hang power snatch + 2 power snatch

SUPERSET

3 Sets

15 Heavy KB Swing RUS
12 Box Jump

2min Rest / YGIG

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3 sets

30sec Rotation Side Plank L
30sec Rotation Side Plank R
30sec Hip Rotate Elbow Plank
30sec Rest

5x
Every 90sec - 3 Snatches

3RM

6x3

Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box

3 rounds:

3min work / 1min rest

1) bike
2) row
3) ski
4) echo

(2min easy 1min moderate/fast)