3 or 4 sets
10 goblet squats 1 KB

Heels on 10kg plate

Back Squat

1x6 @75-77,5%
1x4 @82,5-85%
1x2 @85-87,5%
1x6 @77,5-80%
1x4 @85-87,5%
1x2 @87,5-90%

Metcon (time)

With partner for time:
1000/800m bike
50 SDHP
- then -
100 DU’s
50 Push press
* then -
1000/800m bike
50 SDHP
- then -
100 DU’s
50 Push press

M: 35kg N: 25kg
*You go, I go each section.

For time:
21-18-15-12-9-6-3 reps of
Thrusters 40/30kg
DB. squat snatches, alternating hands.

For time 15-12-9 reps of:

Push jerk 60/40kg
HR Push-up
Strict pull-up

Strength (load)

Build up to a 3RM clean in 15 minutes.

Metcon (reps)

AMRAP in 5 minutes of:
1 Clean
2 Unbroken cleans
3 Unbroken cleans
Then start over from 1.

*The flow is 1-2-3, 1-2-3, 1-2-3 etc. Use moderate to heavy weight that is around 65-75% of 3RM

"Metcon (time)

With partner 5 rounds (each) for time:
250/200m row
75 Double-unders
*You go, I go.

Timecap: 24 minutes
"

With partner AMRAP in 35 minutes of:
1x1000m row
2x500m row
4x250m row
ME calories row

*You go, I go. First both row 1000m, then both row 500m twice, then 250m row for four times. After that - if the there’s time left - the pair rows as many calories as possible in the remaining time, alternating turns as they please.

EMOM for 20 minutes:
ODD: 10 Push press
EVEN: 10 CTB Pull-ups

Choose a moderate weight and fight!

Front squat 2-2-2-2-2-2 for load. AHAP.