8 Min AMRAP
8 Cleans 70/50kg
16 t2b
Rest 4 Mins

6 Min AMRAP
8 Front squats 70/50
16 box jump overs
Rest 4 Mins

4 Min AMRAP
14 wall balls
7 Bar over burpees

Post total reps

"Schmalls"

Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters

Post total time, scaling, and thoughts to comments.

Metcon (time)

In 25 minutes, as high of a cumulative time hanging from the pull-up bar as possible. Everytime you come off the bar you have to do 30 push-ups and cycle 30/20 calories on a C2 bike before you can continue.

Accessory:

4 Rounds of:
8-12 Snatch grip press behind the neck
8-12 Pendlay row
8-12 Ring dips

CONDITIONING

3 rounds for time:

21/15cal Airbike
15 TTB
9 DB Snatch @30/22,5

Overall RPE 5, maximum effort, gasping for air. Don’t hold back with the airbike!

Target:< 7min, unbroken sets

Tailoring Options:
TTB→ High Knees
DB→ decrease loading

3 x max strict HSPU

1A) bulgarian split squats 3x(1+1)x45%
1B) back squat 3x1x90%

4 sets of:
DB floor press max reps
Strict pull up max reps
Strict press max reps
rest 2:00 between sets and only max 20s between movements.

Superset B x 3 sets
20 alternating DB press
5-10 strict pull up
rest 1:30

Running clock

A) 0-5 minutes, AMRAP
Row max calories

Rest 5-7 minutes

B) 7-12 minutes, Load
3 RM thruster

Rest 12-14 min

C) 14-18 minutes, AMRAP
30 DU’s
10 TTB

Reps & load

deadlift 5 x 1