Back Squat
1 x 10 @ 60%
1 x 10 @ 65%
1 x 8 @ 70%
1 x 8 @ 75%
Rest 2-3m

Be sure to maintain technique and stop before failure or technical breakdown.

Record loads and thoughts.

Metcon (reps)

AMRAP in 10 minutes of:
2-4-6.. Deadlifts
2-4-6.. Box jumps

M: 125kg, 30” N: 85kg, 24”

3 Rounds, AMRAP:

1 min KBS 32/24kg
1 min Burpees

For time :

5-10-15-20

Deadlift 100/70kg
Wallball
Double Unders

TC 10

SUPERSET

3 Rounds

12 Floor Seated Double DB/KB Press + 10sec OH Hold (after final rep)
12 BB Bent Over Row (1sec Up Hold)

2min rest between / YGIG

Romanian Deadlift
4x12, Tempo 2010
Rest 90s

"Flight Simulator”

Double Unders

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

TC 20

Rules:

You must complete each set consecutively before moving onto the next
Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc.
You will start over on the set you were attempting if you do not get the desired number consecutively.
Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out.
You must break in between sets
Example: After I complete 5 consecutive double unders, I must come to a complete stop, THEN go to set 10 and so on.
There is not modifying!!!!
We are doing double unders today….NO SINGLES can be substituted or counted..so practice!

AMRAP 11 2:00 ON / 1:00 OFF

30 Jumpping Lunge
100 Single Unders
30 Reverse Lunge
100 Single Unders
30 Box Step Ups 20"
100 Single Unders

Multiple Pause Front Squat
5-4-3-2-1+. Rest 3:00
- Goal: Build to a heavy 1+ (AMRAP) set. Goal of this to perform 1-3 reps with a heavy load, not necessarily a max.
- Option: Technique work with the same pauses

AMRAP 22 with partner:

9/7 cal erg
7 hspu
7 dbl KB hang snatch @ 2x 20/12kg
7 dbl KB front squat

*YGIG per round