Metcon (time)

”Eva”

5 rounds for time of:
800 meter run
30 KBS 32/24kg
30 pull-ups

Timecap: 40 minutes

Weightlifting - Jerk

Build up to a heavy jerk double with a 3 count stop at catch.

Accessory:

Barbell rollout, 4-5 sets of 10-15 reps.
Plank on rings, 4-5 sets of 15-30s/arm.

Metcon (time)

For time:
50 Thrusters 42,5/30kg

Timecap: 6 minutes

Accessory:
Bulgarian split squat, 4-5 x 10/10 - moderate
Seated box jump 4-5 x 2-3 jumps.

Metcon (time)

For time:
30/24 Calories bike
50 Goblet squats 32/24kg
30/24 calories row

Timecap: 6 minutes

Accessory:
Stiff legged deadlifts, 4 x 10 - Heavy. Every 2:00
Reverse hyper, 3-4 x 10 - Heavy. Every 2:00

Strength (load)

Build up to a heavy set of 3 front squats

Metcon (time)

With partner 4 rounds for time:

P1) 50 Double-unders
P2) 10 DB deadlifts
10m Weighted lunge
10 DB Front squats

*Choose heavyish DB’s. Timecap: 13 minutes

Accessory:
3-4 Rounds of
8 Banded deadlifts - moderate
8+8 Weighted box step-ups - heavy

Metcon (quality)

EMOM for 10 minutes:
1) 10-20 Calories bike
2) 10-20 Thrusters

Rest 2:00 min.

EMOM for 10 minutes:
1) 10-20 Calories row
2) 10-20 CTB pull-ups

"STAND TALL"
FOR TIME
2001m Row/Ski/4002bike
-Into
9 ROUNDS
11 Deadlifts @70/47kg
11 Box Jumps @60/50cm
11 Kipping Pull-Ups/jumping pull up
-Into
2001m Run

Timecap: 40 mins

AMRAP 5

5 thruster@40/30kg
25 DU

AMRAP x 20 MINUTES
3:00 Bike/Ski/Row/Run
10/10 Single Arm DB Push Press @ moderate
5 Leg Lowers with 3s down 3s up tempo each rep
20 Up-Downs

• RPE 5, Take it easier today