Push Press 4x5 @75%+

Thruster
2-2-2-2-2
Rest as needed.
Leave 1-2 reps in the tank.

6rounds:

90s On / 30s Off

1) bike
2) row
3) ski
4) echo

Strength (load)

Floor press 6 sets of 2. Every 3:00

WOD

"The Ghost"

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed.

Metcon (quality)

Clean and jerk

EMOM for 12 minutes of: 
2 Clean and jerks

*Goal is to get back into lifting. Choose a moderate weight and focus on technique. 

Strength (load)

EMOM for 20 minutes of:
Odd: 10 Push press
Even: 10 CTB Pull-ups

*All sets should be unbroken. Use a challenging weight.

"Metcon (time)

21-15-9 Reps for time:
Front squats 70/45kg
HSPU

Timecap: 10 minutes.

Retest. Compare results to last time. "

Metcon (reps)

”Tabata something else”

4 back-to-back tabatas of:
Pull-ups
Push-ups
Sit-ups
Air squats

Score: lowest ammount of reps from each tabata combined.

*Tabata interval: 8 rounds of 20s work / 10s rest.

Metcon (time)

21-15-9 reps for time of:
Deadlifts 125/85kg
Box jumps 30/24”

Timecap: 10 minutes