Metcon (reps)

AMRAP in 12 minutes of:

3 Rounds of
20 Hang power cleans
30 Air squats
40 Double-unders

Max reps bar over burpees in the remaining time

M: 65kg N: 42,5kg

"Barbell Hell"

For time:

50 Deadlifts 60/40kg
50 Bar over jumps
50 Hang power cleans 60/40kg
50 Bar over jumps
50 Front squats 60/40kg
50 Bar over jumps
50 Shoulder to overhead 60/40kg

*Skaalattu: 40/30kg
*Masters: 50/35kg

Timecap: 25 mins.

Strength (load)

Build up to a heavy weight in a complex of:
Clean + push press + jerk
15 minute cap.

Metcon (reps)
AMRAP in 5 minutes of:
Max reps shoulder to overhead.
*15 air squats everytime you take a rest. Goal is to get big sets so choose a barbell that is on the lighter side.

Skill - Toes to bar

Metcon (time)

30-20-10 Reps for time:
Toes to bar
Dual DB/KB squats - heavy
*Choose heavy weights for the squats. You should really have to fight if you want to go unbroken.

Timecap: 10 minutes

Skill - HSPU

Metcon (reps)

AMRAP in 10 minutes of:
10 HSPU
20 Wallball shots 14/8lb
30 Air squats

AMRAP in 12 minutes of:
150 Wallball shots 14/8lb
90 Double-unders
30 Bar muscle-ups

AMRAP in 8 minutes of:
12/10 Calories row
8 DB push press 20/10kg
10 Toes to bar

Snatch, heavy set of 2 in 15 minutes.

AMRAP in 10 minutes

30 OHS 30/20kg
30 OHS 50/35kg
30 OHS 60/40kg
ME OHS 80/50kg

"Jackie"

For time:

1000m row
50 thrusters 20kg
30 pull-ups

*Compare results to 28.09.2015