Skill - Toes to bar

Metcon (quality)

EMOM for 16 minutes of:
1. 15-20 Calories row
2. 5-10 Toes to bar

Death by front squat 40/30kg. Go for total of 20 minutes. If you fall off the pace, start over from rep 1 on the next minute.

CONDITIONING

3 rounds for time:

21/18cal Row
15 GHD Sit-Up
9 DB Squat Snatch @22,5/15kg (alternate arms on each rep)

RPE 4

Target <7min

Tailoring Options:
DB Squat Snatch→ decrease loading or with power snatch

Split Jerk
5-3-2

3 sets of
6/leg Back Rack Reverse Lunges
5-8 Ring Dips (weighted if possible)

3x
4min ON/2min OFF

A. AMRAP of
25 Double Unders
6 Shoulder to Overhead 50/35kg
9 Toes-to-bar

B. 40/30 Calories
+
AMRAP in the remaining time
6 Hang Squat Cleans 50/35kg
3 Bar Facing Burpees

C. AMRAP of
9 High Box Jumps
6 Handstand Pushups
3 Bar Muscle-Ups

EMOM x 32

1) bike
2) 20-40m prowler push
3) ski
4) 5-15 ttb/ sit up

PARTNER WORKOUT
IN TEAMS OF 2...
AMRAP x 24 MINUTES
5 Kipping Pull-Ups / Jumping Pull-Up / Ring Row
10 Push-Ups / Incline Push-Up
15 Air Squats
- P1 completes a full round while P2 rests.

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Alt. 90-90 Hip Rotations
10 Banded Good Mornings
10 Banded High Pulls
-Rest as Needed b/t Sets-

1 snatch

Scaled WOD
EMOM 20:
2 snatches

ON A 10:00 RUNNING CLOCK...
50/40 Cal Bike/Row/Ski
100 Back Rack Alt. Lunges @43/30kg
Max Cal Bike/Row/Ski w/ Time Remaining...
RPE 8-9

Choose weight wisely!Big sets all the way!