Metcon (reps)

With partner AMRAP in 15 minutes of:
500/400m bike
24 Lunge steps
12 Plate GTOH

*You go, I go.
Choose a challenging weight for GTOH.

Accessory:
A)
3 Rounds:
15-30s 1-arm plank on rings
20 Russian twists
10 Strict t2b

Rest as needed

B)
Tabata hollow hold
(8 x 20s on, 10s off)

3-Position Power (High Hang, Knee, Floor)
1 Set @ 65%
1 Set @ 70%
3 Sets @ 75%

Metcon:
7 rounds for time
3 burpee over bar
5 OHS 50/35
9 pull up

Halting back squat, 4 x 2

*count three at the bottom of the squat.
* You choose the weight.

Strength (load)

Build up to a heavy set of 2 cleans.
* no tng, no letting go
* 2 x same weight before adding more weight

Accessory:
4 Rounds of
10+10 Sideplank with a twist
15 V-ups

AMRAP 6

8 TTB
10 OHS 35/25kg

Bench Press
Find 5RM in 20min
by Lifting Every 4min

Working with a partner, in 10 min time cap

Find your 3 rm power clean

Other partner must stay in L sit hold on a box while the other partner is doing the clean. The result is valid only if three cleans are successfull and other partner has remained in L-sit.

In addition, other partner must be in L-sit in every clean set. If clean set is done without L-sit, more weight cannot be added to the next set.

The result is the total weight cleaned by you and your partner.

CONDITIONING
5 rounds for time:

5 DB Thruster 22,5/15kg
15/10cal Airbike

RPE 4 to 5, very heavy breathing.

Target: <7min and unbroken sets with thrusters.

Tailoring Options:
DB Thruster: Decrease loading→ 15/10kg
Airbike→ Row

For time;
34 C&J 50/35kg
50 du,
34 burpees box jump over,
50 du
34 Deadlifts 50/35kg
50 DU’s
34 wall balls
50 du
34 pull ups

Time Cap 25 Mins