50-40-30-20-10
DU´s & sit ups

With partner for time:

5 rounds of

300/250m Row
10 Ring dips

Then

5 rounds of

50 Double unders
10 Chest to bar pull-ups

• You go, I go.

21-15-9 for time:
SDHP (42.5/30kg)
Pull up

Push Press
10x3r @ 40%
45s. Recovery

2-4 rounds for quality

15-20 hollow rocks
15-20 barbell good mornings
15-20 barbell hip extensions
15-20 barbell twists

-knees to elbows
- toes to bar
- rope climb

Perfect movements and prepare for workout

For time 12, 9, 6 reps of;

Squat Clean and Push Jerk
Kipping Toes to Bar
Burpee Over the Bar

Record load, scaling and other details.

A.
Every minute, on the minute, for 12 minutes, perform:
Clean x 2 reps
(build over the course of the 12 sets to today’s heavy double)

Metcon:
4 minutes to complete
50 wallballs +
as many t2b as possible
-2 min rest-
3 minutes to complete
50kbs +
as many box jumps as possible