Metcon (time)

For time:
50/40 Calories bike erg
30 Burpee box jump overs 24/20”
50/40 Calories bike erg
CAP: 10:00 minutes

Rest 2:00 minutes

For time:
50/40 Calories row erg
30 Burpee pull-ups
50/40 Calories row erg
CAP: 10:00 minutes.

Strength (load)

Build up to a heavy single Clean in 12 minutes

Metcon (time)

For time:
30 Squat cleans 60/40kg

Timecap: 5 minutes

Press BTN 2 x 8, Heavy.

AMRAP in 12 minutes:

6 Rounds of
10 Push jerks
50 Double unders

Then in the remaining time do as many burpees as possible.

AMRAP in 15 minutes of:

4 Snatches 70/45kg
8 Box jumps 30/24”
12 CTB

Muscle-up progressions

For time:
50 Deadlifts 60/40kg
25 Burpees
50 Hang power cleans 60/40kg
25 Burpees
50 Push jerks 60/40kg
25 Burpees

TC: 20 minutes.

With partner for time:

100 DB. Front squats, 20/15kg
200 Kettlebell cleans, 24/16kg

*One of the partners will row 20/15 calories while the other starts doing the movements. After 20/15 calories there's a change in turns. Other partner starts rowing and the other one continues where the first one left off.

AMRAP 12 min of:

20 Pistols, alternating legs
20 KBS 24/16

7 sets, every 4:00 min.
3 Front squats 125/85
6 Burpee box jump over 24/20”
9 KBS 36/28kg