Metcon (reps)

AMRAP in 15 minutes of:

5 Deadlifts
10 STOH
15 Box jumps 24/20”

M: 50kg N: 35kg

Metcon (reps)

AMRAP in 20 minutes of: 
400m run
ME Pull-ups

Metcon (time)

For time
50-40-30-20-10 reps of:
Double-unders
Sit-ups
*10 Power cleans after each round
M: 60kg N: 40kg

Timecap: 18 minutes

Strength (load)

Build up to a 2RM clean of the day in 12 minutes.

Metcon (quality)

EMOM for 10 minutes of:
2 Power cleans @ 60-70%

Metcon (reps)

With partner AMRAP in 25 minutes of:
3 Bench press 100/65kg
12 KBS 32/24
24 Double-unders
*You go, I go

Accessory (optional)

3 rounds of:
ME ring support hold (goal is 20-30sec)
30-60s rest
ME pull-up hold (goal is 20sec+)
30-60s rest
ME Handstand hold (goal is 30sec)

Rest as needed between rounds.

With partner for time:
50 Calories row(each) while partner holds the barbell in deadlift lockout. 80/50kg
50 Calories row(each) while partner holds the barbell in front squat rack. 80/50kg

4 Rounds for quality:
12 Strict HSPU
12 Strict TTB
12 GHR
12 Box jumps, 90/75cm

EMOM for 21 minutes.

1: 12 Box jumps 24/20"
2: 15/12 calories row
3: 8 KBS 32/24kg + 20 Double unders

AMRAP in 5 minutes of:

5 Push press 60/40kg
5 CTB pull-ups
3 Push press 60/40kg
3 CTB pull-ups
1 Push press 60/40kg
1 CTB pull-ups

Push press, heavy triple in 15 minutes. Add 2,5kg to last week's set.