"Metcon (reps)

AMRAP in 8 minutes of:
16/13 Calories bike erg
16 Wallball shots 14/8lb

Rest 2:00

AMRAP in 8 minutes of:
16/13 Calories row
8 DB Hang snatch, R
8 DB Hang snatch, L
M: 22,5kg N: 15kg"

EMOM for 12 minutes

2 Power snatches + 3 push press BTN, snatch grip. Heavy weight.

For time 21-15-9 reps of:

Push press 50/35kg
Chest to bar pull-ups

*30 Double unders after each round.

With partner for time:
21-15-12-9-6-3 Pull-ups
42-30-24-18-12-6
Wallball shots
82-60-48-36-24-12 Double unders.
*You go, I go. First you do all the pull-ups, then all the wallballs then lastly all the double unders.
(TC 30 minutes)

With partner 8 rounds for time:
4 Clean and jerks 80/50kg
12 Toes to bar

*You go, I go.

For time:

100 Wallball shots 20/14lb
*5 Pull-ups EMOM

Metcon (interva, repsl)

10 Rounds, alternating between A & B. 70 s. on / 20 s. off:

A ) Calories row
B ) 10 Pistols, alt. legs + ME Air squats

Accessory:

5 Rounds of:
5 Seated box jumps
20 calories moderate pace bike

Rest 45s between rounds

Build up to a heavy 3 deadlift

In teams of 3 for time:
10!
Deadlift 120/80kg
Bench press 80/50kg
Squat clean 60/40kg

*each member of the team does 10 deadlifts, then 10 bench press' and 10 squat cleans. Next round each member does 9 deadlifts, 9 bench press, 9 squat cleans etc. until the last round of singles. Done just like workout "Linda".

Timecap: 40 minutes.

For time:
1000m row
30 Pull-ups
50 KBS 24/16kg
15 Strict toes to bar

Timecap: 12 min