• 100 Banded Tricep Extensions (attach to pull-up bar)
• 100 Banded Bent-Over Rows (stand on the band, bend at the hip)
• 100 Banded Bicep Curls (stand on the band and curl)
• 100 Banded Overhead Press (stand on the band and press overhead)

3x 5min ON/1min OFF
AMRAP of
4 Burpees
8 Deadlifts 80/60kg
12 Pushups

Start every set from the beginning

For time;

1k Row
30 Strict Pull-ups
75 Push-ups

• Rx+: Start with 15m Handstand Walk

AMRAP 7:
3 Squat Snatch @ 60/42.5
30 Double Unders

• Goal: Snatches should be challenging, but capable of being done as fast singles. Goal = 5+ rounds.

4 Rounds of:
3 Front Squats building in weight
3 Seated Dynamic Box Jumps - moderate height.
Rest 2:00
+
Squat Snatch: Warm-up for Metcon

3rds:

15 archrocks with stick
15/15 adductor crunches = leg on bench

4 round each unbroken!
12 Gorilla Rows
9 KB Cleans
6 KB Push Press
12 Front Rack Reverse Lunges - 6 each
Rest 2:00

Row 5000m
OR
C2 Bike 10 000m
OR
Ski 5000m
OR
Assault Bike 300cal

Every 2 minutes

Snatch
2 reps x 6 sets @85%

-Squat snatches
-no need to be tng, reset between the reps

Deadlift 3x2 (dead stop)
1@85%
2@87,5%
3@90%