Metcon (time)

For time:
3 Rounds of:
500/400m row
25 HSPU
Timecap: 12 minutes

Rest 2 minutes

3 Rounds of
1000/800m bike
25 CTB pull-ups
Timecap: 12 minutes

Deadlift 5x3

85% range if possible

5x5 75% or 7 RPE

"Chelsea"

For 30 minutes, every minute on the minute:

5 Pull-ups
10 Push-ups
15 Air squats

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Accessory:
Barbell quad smash 5 min each side
Shoulder stretch 5 min each side

With partner AMRAP in 20 minutes of:
2 DB snatch 40/30kg
4 Burpee box over 30”
6 CTB

*You go, I go

AMRAP 30

Any Machine 50/40 Calories
12 Hang Squat Cleans 50/37,5kg
40 Box Steps Ups w/ Medball
Any Machine 50/40 Calories
12 Hang Squat Cleans 50/37,5kg
Run 400m w/ Medball

For time :

Buy-in : Run 800m
...into

4 Rounds :

5 Pull-ups
7 Burpees
10 Kettlebell Swing 32/24kg

TC 11

Back Squat
2x5 @80%
1x4 @82-84%
1x3 @84%

EMOM 10
Power Snatch + Hang Snatch

7 Kipping Pull-ups / 7 Chest To Bar Pull-ups
200m Run